Sher's Special Chicken Stir Fry Dinner

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 397.0
  • Total Fat: 3.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 0.0 mg
  • Total Carbs: 0.0 g
  • Dietary Fiber: 4.0 g
  • Protein: 22.0 g

View full nutritional breakdown of Sher's Special Chicken Stir Fry Dinner calories by ingredient
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This Dinner is amazingly scrumptious This Dinner is amazingly scrumptious
Number of Servings: 1


    1)1 cp prepared natural whole grain brown rice =150 calories.
    2)5 oz. prepared Perdue, short cuts, chicken breast = 100 calories.
    3)1/2 cp. prepared fat free cream of broccoli soup = 70 calories.
    4) 1/2 cp. cooked frozen broccoli = 25 calories
    5) low fat or 1 or 2% milk. (add to cream of broccoli soup as directed) ( or less for desired texture)
    6) 1 slice lite italian bread = 40
    1/2 serving of lite promise margarine = 25 calories.
    hint of garlic powder or salt = 0 calories
    Total Calories = approx: 410 Calories

    NOTE: If you are making this for 2 people just double up the ingredients.


Step 1) Cook the broccoli and set aside.
Step 2) Cook the rice and set aside.
Step 3) Put the chicken cubes in a microwave bowl and set aside.
Step 4) Put the fat free cream of borccoli soup in a sauce pan and add low fat or 1 or 2% milk to the can (add to desired texture) set aside.
Step 5) Take one slice of lite italian bread and put 1/2 serving of lite margarine on top and sprinkle lightly with garlic powder or salt and set aside.

Put your oven on 350 degrees temp.
Put the garlic bread on a cookie sheet and put in oven till golden brown.
In the mean time: in a dish or bowl layer the ingredients:
rice, broccoli, chicken, and pour the cream of broccoli soup over the top. Zap in micro wave till done.
OR... In a fry pan or wok, (on low to medium heat)add the rice, broccoli, chicken and cream of broccoli soup and stir till nice and hot. Put on your dish or bowl and enjoy with your garlic toast.
Enjoy this low calorie complete dinner for approx. 410 calories. Can't get any better than this.

Number of Servings: 1

Recipe submitted by SparkPeople user SHER556.

TAGS:  Poultry |

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