Chicken breasts + a bag of frozen veggies + stir-fry sauce and a skillet, you've got dinner in 30 minutes!
cup uncooked brown rice
pound boneless skinless chicken breasts
teaspoon coarsely ground pepper
teaspoon garlic powder
medium onion, cut into thin wedges
bag (1 pound) frozen baby bean and carrot blend
cup lemon-basil stir-fry sauce
Cook rice as directed on package.
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.
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.
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.
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 PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
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;
*Percent Daily Values are based on a 2,000 calorie diet.