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Summer Chicken Stir-Fry

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Summer Chicken Stir-Fry
  • Prep 30 min
  • Total 30 min
  • Servings 4
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Dinner for 4 ready in 30 minutes! Serve your family with this chicken and veggies skillet dish served over rice.
Updated Aug 17, 2010

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)

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    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.
  • tip 2
    Instead of serving the stir-fry over rice, try mixing the chicken and vegetables with the rice and rolling it up in tortillas!

Nutrition

490 Calories, 13g Total Fat, 32g Protein, 59g Total Carbohydrate, 12g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
490
Calories from Fat
120
Total Fat
13g
21%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
1930mg
81%
Potassium
740mg
21%
Total Carbohydrate
59g
20%
Dietary Fiber
3g
14%
Sugars
12g
Protein
32g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
35%
35%
Calcium
8%
8%
Iron
20%
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 Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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