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Quick, Italian Chicken Stir-Fry

by Diane Lofshult on Jan 01, 2005

Although this recipe is quick and easy, you can save even more time by using minced garlic from a jar and/or frozen mixed vegetables!

1 tablespoon (tbs) extra-virgin olive oil

3⁄4 pound skinless, boneless chicken breast, cut in 3⁄4-inch pieces

1 large zucchini, diced

1 large red pepper, cored and diced

1 teaspoon (tsp) minced garlic

1⁄2 cup sliced fresh mushrooms

1 tsp dried basil

1 tsp dried oregano

1⁄2 cup fat-free, reduced-sodium chicken broth

2 tbs grated Parmesan cheese

salt and freshly ground pepper to taste

2 cups cooked instant brown rice

Place large skillet over high heat. Add oil, swirl to coat pan, and heat oil until very hot. Add chicken, and stir-fry pieces until they lose their pink color. Using a slotted spoon, remove chicken from pan and set aside. Add zucchini, red pepper and garlic to pan, and stir-fry until garlic becomes fragrant (about 2 minutes). Add mushrooms, and stir-fry another 2 minutes. Return chicken to pan, and add basil, oregano and chicken broth. Stir-fry mixture until chicken is opaque through and through (about 4 minutes). Top with cheese and toss. Season to taste with salt and pepper. Serve immediately over cooked brown rice, including juices from pan. Makes four servings.

Per Serving: 316 calories; 7 g total fat; 1 g saturated fat; 27 g carbohydrates; 27 g protein; 6 g dietary fiber; 244 mg sodium.

Source: Homemade for Health: Cooking for Lower Cancer Risk. American Institute for Cancer Research. August 2003. Available from www.aicr.org.

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About the Author

Diane Lofshult

Diane Lofshult IDEA Author/Presenter

Diane Lofshult is an award-winning freelance author who specializes in nutrition and weight management topics. She is the founder of In Other Words, an editorial consulting firm based in Solana Beach, California. Reach her at lofshult@roadrunner.com.