Summer Chicken Stir-Fry

Dinner for 4 ready in 30 minutes! Serve your family with this chicken and veggies skillet dish served over rice.

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

1
cup uncooked regular long-grain white rice
2
cups water
2
tablespoons olive or vegetable oil
1
lb boneless skinless chicken breasts, cut into 1-inch pieces
1
large onion, chopped (1 cup)
2
medium yellow summer squash, cut in half lengthwise, then cut crosswise into 1/2-inch pieces (about 2 cups)
4
oz fresh sugar snap peas (about 1 cup)
2
cloves garlic, finely chopped
1/2
cup stir-fry sauce
1
large tomato, chopped (1 cup)

  • 1 Cook rice in water as directed on package. Meanwhile, in 12-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Cook chicken in oil 6 to 8 minutes, stirring occasionally, until no longer pink in center. Remove chicken from skillet; cover to keep warm.
  • 2 In same skillet, heat remaining 1 tablespoon oil. Cook onion, squash and peas in oil 5 minutes, stirring occasionally. Add garlic; cook 1 minute longer. Add stir-fry sauce and chicken; cook 2 to 3 minutes longer or until heated through.
  • 3 Remove from heat. Stir in tomato. Serve over rice.

Expert Tips

This recipe can be altered to fit any family’s taste buds. Just substitute 4 cups of your favorite chopped fresh vegetables for the onion, squash and sugar snap peas.

Instead of serving the stir-fry over rice, try mixing the chicken and vegetables with the rice and rolling it up in tortillas!

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
490
(
Calories from Fat
120),
% Daily Value
Total Fat
13g
13%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
1930mg
1930%;
Total Carbohydrate
59g
59%
(Dietary Fiber
3g
3%
  Sugars
12g
12%
),
Protein
32g
32%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
35%;
Calcium
8%;
Iron
20%;
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
4
*Percent Daily Values are based on a 2,000 calorie diet.