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Summer Garden Chicken Stir-Fry

  • Prep 30 min
  • Total 30 min
  • Ingredients 13
  • Servings 4

Ingredients

1
lb boneless skinless chicken breasts, cut into 1-inch pieces
2
cloves garlic, finely chopped
2
teaspoons finely chopped gingerroot
1
medium onion, cut into thin wedges
1
cup ready-to-eat baby-cut carrots, cut lengthwise in half
1
cup fat-free chicken broth
3
tablespoons reduced-sodium soy sauce
2
to 3 teaspoons sugar
2
cups fresh broccoli florets
1
cup sliced fresh mushrooms (3 oz)
1/2
cup chopped bell pepper (any color)
2
teaspoons cornstarch
Hot cooked brown rice, if desired

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
220
Calories from Fat
40
% Daily Value
Total Fat
4 1/2g
7%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
760mg
32%
Potassium
660mg
19%
Total Carbohydrate
15g
5%
Dietary Fiber
3g
13%
Sugars
7g
Protein
30g
% Daily Value*:
Vitamin A
110%
110%
Vitamin C
50%
50%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

Choose your favorite sugar substitute instead of using the regular table sugar called for in this recipe to lower the carb count. One packet of NutraSweet® sweetener is equal to 1 teaspoon of sugar whereas one packet of Splenda® sweetener is equal to 2 teaspoons of sugar.

This skillet stir-fry dinner has it all - chicken and vegetables blended in a quick meal that’s ready in 30 minutes. Perfect if you love Asian cuisine.

Directions

  • 1 Heat 12-inch nonstick skillet over medium-high heat. Add chicken, garlic and gingerroot; cook and stir 2 to 3 minutes or until chicken is brown.
  • 2 Stir in onion, carrots, 3/4 cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring occasionally.
  • 3 Stir in broccoli, mushrooms and bell pepper. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.
  • 4 In small bowl, mix cornstarch and remaining 1/4 cup broth; stir into chicken mixture. Cook, stirring frequently, until sauce is thickened. Serve over rice.

This skillet stir-fry dinner has it all - chicken and vegetables blended in a quick meal that’s ready in 30 minutes. Perfect if you love Asian cuisine.

Rate and Comment

This skillet stir-fry dinner has it all - chicken and vegetables blended in a quick meal that’s ready in 30 minutes. Perfect if you love Asian cuisine.