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Summer Chicken Stir-Fry

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

  • 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 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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