Lemon Basil Chicken and Vegetables

Chicken breasts + a bag of frozen veggies + stir-fry sauce and a skillet, you've got dinner in 30 minutes!

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4

Ingredients

1
cup uncooked brown rice
1
pound boneless skinless chicken breasts
1/4
teaspoon coarsely ground pepper
1/4
teaspoon garlic powder
1
medium onion, cut into thin wedges
1
bag (1 pound) frozen baby bean and carrot blend
3/4
cup water
1/2
cup lemon-basil stir-fry sauce
1
teaspoon cornstarch

  • 1 Cook rice as directed on package.
  • 2 Meanwhile, cut chicken into 2x1/4-inch strips. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken; sprinkle with pepper and garlic powder. Cook and stir 4 to 6 minutes or until brown. Add onion; cook and stir 2 minutes.
  • 3 Stir in frozen vegetables and water. Heat to boiling; reduce heat to medium. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are tender.
  • 4 Mix stir-fry sauce and cornstarch until smooth; stir into mixture in skillet. Heat to boiling, stirring constantly. Boil and stir 1 minute. Divide rice among bowls. Top with chicken mixture.

Expert Tips

Either Szechuan or ginger-garlic stir-fry sauce can be used instead of the lemon-basil stir-fry sauce. Add 1 teaspoon each lemon juice and chopped fresh basil leaves to match the flavor of this recipe.

Choose any blend of frozen vegetables that happen to be a family favorite. One suggestion: frozen baby peas, carrots, pea pods and corn.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
410
(
Calories from Fat
65),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
2g,
2%
),
Cholesterol
70mg
70%;
Sodium
630mg
630%;
Total Carbohydrate
61g
61%
(Dietary Fiber
8g
8%
),
Protein
33g
33%
;
% Daily Value*:
Vitamin A
100%;
Vitamin C
6%;
Calcium
10%;
Iron
18%;
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
 
*Percent Daily Values are based on a 2,000 calorie diet.