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Summer Garden Chicken Stir-Fry

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  • Prep 30 min
  • Total 30 min
  • Ingredients 13
  • Servings 4
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This skillet stir-fry dinner has it all - chicken and vegetables blended in a quick meal that’s ready in 30 minutes. Perfect if you love Asian cuisine.
by Qué Rica Vida Cocina
Updated Dec 7, 2011
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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

Directions

  •  
    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.

Expert Tips

  • 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 Information

220 Calories, 4 1/2g Total Fat, 30g Protein, 15g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
220
Calories from Fat
40
Total Fat
4 1/2g
7%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
760mg
32%
Potassium
660mg
19%
Total Carbohydrate
15g
5%
Dietary Fiber
3g
13%
Sugars
7g
Protein
30g
% Daily Value*:
Vitamin A
110%
110%
Vitamin C
50%
50%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • This skillet stir-fry dinner has it all - chicken and vegetables blended in a quick meal that’s ready in 30 minutes. Perfect if you love Asian cuisine.
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