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Summer Chicken Stir-Fry

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

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( 4 Ratings)

4 Ratings

5 Stars 25%

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Member Reviews ( 2 )

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Prep Time 30 min
Total Time 30 min
Servings 4

Ingredients

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)

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Directions

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

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!

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

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:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 2 of 2 Reviews View All

Posted 8/30/2012 2:23:46 AM REPORT ABUSE Rinabo said:

Rating:

made this tonight it was soo good. i forgot about the tomotoe, but i don't think it made a difference. i will be making this again

This reply was: Helpful Inspiring

Posted 8/27/2012 12:03:10 AM REPORT ABUSE Frabjous said:

Rating:

Wow, 1930 mg sodium is extremely salty--and it can only come from the stir-fry sauce, which means soy sauce. If I try this, it will be with reduced sodium stir-fry sauce, if I can find such a product, or I'll mix my own with low-sodium soy sauce.

This reply was: Helpful Inspiring