Lemon-Basil Chicken and Vegetables

Serve rice with lemon-basil flavored chicken and vegetables - a delicious Asian dinner.

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 400
Fat 6g
Saturated Fat 1 1/2g
Sodium 670mg

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 serving

Calories: 400
Calories from Fat: 50),

% Daily Value

Total Fat: 6g; 6%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 70mg; 70%;
Sodium: 670mg; 670%;
Total Carbohydrate: 54g; 54%
(Dietary Fiber 8g 8% Sugars 10g 10% ),
Protein: 33g; 33%

% Daily Value*:

Vitamin A: 210%;
Vitamin C: 10%;
Calcium: 6%;
Iron: 15%;

Exchanges:

3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

3 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 15 min
Total Time 45 min
Servings 4

Ingredients

1: cup uncooked brown rice

1: pound boneless, skinless chicken breasts

1/4: teaspoon coarsely ground pepper

1/4: teaspoon garlic powder

1: medium onion, cut into thin wedges

1: bag (1 pound) frozen baby bean and carrot blend (or other combination)

3/4: cup water

1/4: cup lemon-basil stir-fry sauce

1: teaspoon cornstarch

Directions

1 Cook rice as directed on package. While rice is cooking, cut chicken into 2x1/4-inch strips. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken to skillet; sprinkle with pepper and garlic powder. Stir-fry 4 to 6 minutes or until brown. Add onion; stir-fry 2 minutes.
2 Stir in frozen vegetables and water. Heat to boiling; reduce heat to medium. Cover and cook 5 to 6 minutes, stirring occasionally, until vegetables are tender.
3 Mix stir-fry sauce and cornstarch until smooth; stir into mixture in skillet. Heat to boiling, stirring constantly. Boil and stir 1 minute. Divide rice among bowls. Top with chicken mixture.

Did You Know?

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Expert Tips

Either Sichuan or ginger-garlic stir-fry sauce can be used instead of the lemon-basil stir-fry sauce. Add 1 teaspoon lemon juice and 1 teaspoon chopped fresh basil leaves to match the flavor of this recipe.

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We calculated the nutrition of this recipe at the time it was created on 08/10/2012. NOTE: We do not include optional ingredients in our calculations.