Squash and Chicken Stir Fry - 1 cup per serving
Nutritional Info
- Servings Per Recipe: 16
- Amount Per Serving
- Calories: 104.0
- Total Fat: 2.0 g
- Cholesterol: 34.2 mg
- Sodium: 65.6 mg
- Total Carbs: 6.6 g
- Dietary Fiber: 1.9 g
- Protein: 15.3 g
View full nutritional breakdown of Squash and Chicken Stir Fry - 1 cup per serving calories by ingredient
Introduction
A simple stir fry that kids like A simple stir fry that kids likeNumber of Servings: 16
Ingredients
-
2 1/2 pounds chicken breast, boneless and Skinless - cubed
6 large squash - sliced (about 6 cups)
1/2 medium onion - slivered
4 medium to large carrots - sliced
1 tablespoon garlic, minced - divided in halves
Pam - nonstick spray
Parkay squeeze butter - 2 tablespoons - divided in half
Spice Mix:
1 tablespoon dried parsley
1 teaspoon paprika
1 teaspoon Ms. Dash Lemon Pepper Blend
Thickener:
2 Tablespoons starch (I use potatoe Starch as I am allergic to corn) mixed in with some cool water to make a thin mixture
Directions
Makes 16 1-cup servings.
Cube the chicken into 1/2 inch cubes. Easier to do if the chicken is slightly frozen. Discard any fat, tendons or gristle. Put in a bowl until ready to cook.
Slice the squash about the thickness of a 1-2 quarters. Do the same with the carrots. Sliver the onion into very thin sections - or mince the onion. Put all vegetables in a bowl until ready to cook.
Mix all the dry spices together. Put into a small bowl. Put garlic into another small bowl.
Spray Pam in a cooking skillet. Heat a large skillet or electric skillet (to 350 degrees) to a high temperature. Add 1 tablespoon of Parkay, 1/2 the garlic, and quickly drop in the vegetables and stir while cooking until the colors of the vegetables are bright - about 5-7 minutes. Put Vegetables into large bowl.
Bring skillet back to high temperature. Add remaining tablespoon of parkay and remaining garlic, meat and the spice blend. Stir often and cook until the inside of the chicken is opaque and the liquids run clear. (this should take about 7-10 minutes).
Remove chicken from the broth that cooked out of the chicken. Leave the broth in the skillet. Put chicken in bowl with cooked vegetables
Bring broth (should be about 1 cup - if not, add or chicken broth) to boiling. Slowly drizzle in the starch and water mix until the broth thickens to a sauce. - This should only take about a minute.
Pour sauce over Chicken and Vegetable mixture. Stir well.
Serve immediately.
Serve with Basmati Rice and Fresh Fruit.
Number of Servings: 16
Recipe submitted by SparkPeople user NRVLAURA.
Cube the chicken into 1/2 inch cubes. Easier to do if the chicken is slightly frozen. Discard any fat, tendons or gristle. Put in a bowl until ready to cook.
Slice the squash about the thickness of a 1-2 quarters. Do the same with the carrots. Sliver the onion into very thin sections - or mince the onion. Put all vegetables in a bowl until ready to cook.
Mix all the dry spices together. Put into a small bowl. Put garlic into another small bowl.
Spray Pam in a cooking skillet. Heat a large skillet or electric skillet (to 350 degrees) to a high temperature. Add 1 tablespoon of Parkay, 1/2 the garlic, and quickly drop in the vegetables and stir while cooking until the colors of the vegetables are bright - about 5-7 minutes. Put Vegetables into large bowl.
Bring skillet back to high temperature. Add remaining tablespoon of parkay and remaining garlic, meat and the spice blend. Stir often and cook until the inside of the chicken is opaque and the liquids run clear. (this should take about 7-10 minutes).
Remove chicken from the broth that cooked out of the chicken. Leave the broth in the skillet. Put chicken in bowl with cooked vegetables
Bring broth (should be about 1 cup - if not, add or chicken broth) to boiling. Slowly drizzle in the starch and water mix until the broth thickens to a sauce. - This should only take about a minute.
Pour sauce over Chicken and Vegetable mixture. Stir well.
Serve immediately.
Serve with Basmati Rice and Fresh Fruit.
Number of Servings: 16
Recipe submitted by SparkPeople user NRVLAURA.