Quick, Italian Chicken Stir-Fry
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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