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Summer Garden Chicken Stir-Fry

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Summer Garden Chicken Stir-Fry
  • Prep 30 min
  • Total 30 min
  • Servings 4
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Chicken stir-fry made with vegetables - perfect for an Asian cuisine that is ready in 30 minutes.
Updated Dec 1, 2010

Ingredients

  • 1 lb boneless skinless chicken breasts, cut into 1-inch pieces
  • 2 cloves garlic, finely chopped
  • 2 teaspoons finely chopped gingerroot
  • 1 medium onion, cut into thin wedges
  • 1 cup ready-to-eat baby-cut carrots, cut lengthwise in half
  • 1 cup fat-free chicken broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 to 3 teaspoons sugar
  • 2 cups fresh broccoli florets
  • 1 cup sliced fresh mushrooms (3 oz)
  • 1/2 cup chopped bell pepper (any color)
  • 2 teaspoons cornstarch
  • Hot cooked brown rice, if desired

Steps

  • 1
    Heat 12-inch nonstick skillet over medium-high heat. Add chicken, garlic and gingerroot; cook and stir 2 to 3 minutes or until chicken is brown.
  • 2
    Stir in onion, carrots, 3/4 cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring occasionally.
  • 3
    Stir in broccoli, mushrooms and bell pepper. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.
  • 4
    In small bowl, mix cornstarch and remaining 1/4 cup broth; stir into chicken mixture. Cook, stirring frequently, until sauce is thickened. Serve over rice.

Tips from the Betty Crocker Kitchens

  • tip 1
    Choose your favorite sugar substitute instead of using the regular table sugar called for in this recipe to lower the carb count. One packet of NutraSweet® sweetener is equal to 1 teaspoon of sugar whereas one packet of Splenda® sweetener is equal to 2 teaspoons of sugar.

Nutrition

200 Calories, 4g Total Fat, 28g Protein, 15g Total Carbohydrate, 8g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
200
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
610mg
25%
Potassium
630mg
18%
Total Carbohydrate
15g
5%
Dietary Fiber
4g
15%
Sugars
8g
Protein
28g
% Daily Value*:
Vitamin A
150%
150%
Vitamin C
70%
70%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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