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Crunchy Asian Chicken and Vegetables

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Crunchy Asian Chicken and Vegetables
  • Prep 20 min
  • Total 20 min
  • Servings 4
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Stir-fries are a super choice for a quick, complete meal. This recipe serves four and is ready in 20 minutes.
Updated Jan 29, 2010

Ingredients

  • 2 cups uncooked instant white rice
  • 2 cups water
  • 2 tablespoons vegetable oil
  • 14 to 16 oz uncooked chicken breast tenders (not breaded)
  • 1/2 cup thinly sliced onion
  • 1/2 cup teriyaki baste and glaze (from 12-oz bottle)
  • 1/2 cup water
  • 1 cup julienne cut (2x1/8x1/8 inch) carrots
  • 1 cup frozen sugar snap peas (from 1-lb bag), thawed
  • 1 can (11 oz) mandarin orange segments, drained

Steps

  • 1
    In 2-quart saucepan, cook rice in 2 cups water as directed on package, omitting salt.
  • 2
    In 12-inch nonstick skillet, heat oil over medium heat. Add chicken and onion; cook 6 to 8 minutes, turning chicken and stirring onion occasionally, until onion is tender and chicken is no longer pink.
  • 3
    Stir in teriyaki baste and glaze, 1/2 cup water, the carrots and sugar snap peas. Heat to boiling; boil 1 minute. Reduce heat; cover and simmer 4 to 6 minutes longer, stirring occasionally, until vegetables are crisp-tender. Gently stir in orange segments. Serve chicken mixture over rice.

Tips from the Betty Crocker Kitchens

  • tip 1
    If desired, substitute chicken breast strips for stir-fry, for the chicken breast tenders, or you can cut boneless chicken breasts into 1/2-inch-thick strips instead.

Nutrition

490 Calories, 8g Total Fat, 31g Protein, 73g Total Carbohydrate, 20g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
490
Calories from Fat
70
Total Fat
8g
12%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
50mg
17%
Sodium
960mg
40%
Potassium
300mg
9%
Total Carbohydrate
73g
24%
Dietary Fiber
3g
12%
Sugars
20g
Protein
31g
% Daily Value*:
Vitamin A
120%
120%
Vitamin C
25%
25%
Calcium
8%
8%
Iron
25%
25%
Exchanges:
3 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
5
*Percent Daily Values are based on a 2,000 calorie diet.
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