Veggie & Chicken Stir Fry

Veggie & Chicken Stir Fry
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 323.4
  • Total Fat: 8.8 g
  • Cholesterol: 34.2 mg
  • Sodium: 1,222.7 mg
  • Total Carbs: 30.8 g
  • Dietary Fiber: 4.3 g
  • Protein: 20.8 g

View full nutritional breakdown of Veggie & Chicken Stir Fry calories by ingredient
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Introduction

I had just bought a large number of fresh veggies and was trying to figure out what to do with them. I just threw this together and it turned out fantastic. Lots of flavor and low in calories. And it has a little bit of everything. I had just bought a large number of fresh veggies and was trying to figure out what to do with them. I just threw this together and it turned out fantastic. Lots of flavor and low in calories. And it has a little bit of everything.
Number of Servings: 4

Ingredients

    * Chicken Breast, no skin, 1 breast, bone and skin removed
    * Summer squash, 1 cup, chopped
    * Zucchini, 1 cup, chopped
    * Celery, raw, 1 stalk, medium (7-1/2" - 8" long)
    * Mushrooms, fresh, 1 cup, pieces or slices
    * Onions, raw, .5 cup, chopped
    * Garlic, minced, 2 tsp
    * Broccoli, fresh, .5 cup, chopped
    * Sesame Oil, 1 tbsp
    * White Wine, 8 fl oz
    * *Brown Rice, long grain, 2 cup
    * Carrots, raw, .5 cup, chopped
    * Extra Virgin Olive Oil, 3 tsp
    * *Kikkoman light Soy Sauce, 5 tbsp

Directions

Cut all veggies and chicken into small bite size pieces (I used my vidalia onion chopper for all the veggies and it was the perfect size). Add 1 tbsp or sesame oil, 1 tbsp soy sauce, 1/2 clove of garlic (I used jarred minced garlic) to a skillet and add chicken. Cook until chicken is no longer pink. Set chicken aside. Add about 1 tbsp of extra virgin olive oil to the same pan you cooked the chicken in. Add all of your chopped veggies and saute for a few minutes. Add about 1 cup of white cooking wine and remaining soy sauce (I eyeballed it, but it was probably around a 1/4 cup). Saute until veggies are soft and wine is no longer visible. While cooking chicken and veggies, boil one bag of brown rice. Combine rice, chicken and veggies and serve.

Number of Servings: 4

Recipe submitted by SparkPeople user SHELLYBELLY1976.

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