HEALTHY CHICKEN VEGETABLE STIR FRY RECIPES

Name: Vegetable Chicken Stir-Fry
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings.
Cuisine: Asia, Chinese
Ingredients: 1 tablespoon cornstarch; 1 cup reduced-sodium chicken broth; 1/4 cup reduced-sodium soy sauce; 1 pound boneless skinless chicken breasts, cut into strips; 3 garlic cloves, minced; Dash ground ginger; 2 tablespoons olive oil, divided; 2 cups fresh broccoli florets; 1 cup sliced fresh carrots; 1 cup fresh cauliflowerets; 1 cup fresh or frozen snow peas; 1 teaspoon sesame seeds, toasted

VEGETABLE CHICKEN STIR-FRY RECIPE: HOW TO MAKE IT

Vegetable Chicken Stir-Fry Recipe: How to Make It image

"Use any combination of vegetables you choose in this stir-fry," suggests Michelle Haviland of Healdsburg, California.

Provided by Taste of Home

Categories Dinner

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

Yield 4 servings.

Number Of Ingredients 12

Ingredients

1 tablespoon cornstarch
1 cup reduced-sodium chicken broth
1/4 cup reduced-sodium soy sauce
1 pound boneless skinless chicken breasts, cut into strips
3 garlic cloves, minced
Dash ground ginger
2 tablespoons olive oil, divided
2 cups fresh broccoli florets
1 cup sliced fresh carrots
1 cup fresh cauliflowerets
1 cup fresh or frozen snow peas
1 teaspoon sesame seeds, toasted

Steps:

In a small bowl, combine the cornstarch, broth and soy sauce until smooth; set aside. In a large nonstick skillet, stir-fry the chicken, garlic and ginger in hot oil for 4-5 minutes or until chicken is no longer pink. Remove and keep warm., In a large skillet, stir-fry broccoli, carrots and cauliflower in the remaining oil for 4 minutes or until crisp-tender. Add snow peas; stir-fry for 2 minutes. Stir broth mixture; add to pan. Bring to a boil; cook and stir for 1 minute or until thickened. Add chicken; cook until heated through. Top with sesame seeds.

Nutrition Facts : Calories 256 calories, FatContent 9g fat (1g saturated fat), CholesterolContent 66mg cholesterol, SodiumContent 862mg sodium, CarbohydrateContent 13g carbohydrate (0 sugars, FiberContent 2g fiber), ProteinContent 31g protein. Diabetic Exchanges 3 lean meat

CHICKEN & VEGETABLE STIR-FRY RECIPE: HOW TO MAKE IT

Chicken & Vegetable Stir-Fry Recipe: How to Make It image

You can't beat a stir-fry when you want a light entree that's filling and loaded with flavor. Pepper flakes give this classic combination a welcome zip. —Samuel Onizuk, Elkton, MD

Provided by Taste of Home

Categories Dinner

Total Time 35 minutes

Prep Time 20 minutes

Cook Time 15 minutes

Yield 5 servings.

Number Of Ingredients 16

Ingredients

4 teaspoons cornstarch
1 cup reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
1 pound boneless skinless chicken breasts, cut into 1/4-inch strips
2 tablespoons olive oil, divided
1-1/2 cups fresh cauliflowerets
1-1/2 cups fresh broccoli florets
2 medium carrots, sliced
1 small sweet red pepper, julienned
1 small onion, halved and sliced
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 to 1/2 teaspoon crushed red pepper flakes
2-1/2 cups hot cooked rice
Minced fresh cilantro

Steps:

Combine the cornstarch, broth and soy sauce until smooth; set aside., In a large nonstick skillet or wok, stir-fry chicken in 1 tablespoon oil until no longer pink. Remove and keep warm., Stir-fry the cauliflower, broccoli, carrots, red pepper and onion in remaining oil until crisp-tender. Add the garlic, salt, pepper and pepper flakes; cook 1 minute longer., Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice. Sprinkle each serving with cilantro.

Nutrition Facts : Calories 297 calories, FatContent 8g fat (1g saturated fat), CholesterolContent 50mg cholesterol, SodiumContent 670mg sodium, CarbohydrateContent 32g carbohydrate (4g sugars, FiberContent 3g fiber), ProteinContent 23g protein. Diabetic Exchanges 2 lean meat

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