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Lemon-Basil Chicken and Vegetables

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

  • 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.

Nutrition Info

The Quick Take:

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

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.

Did You Know?

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.

Ratings & Reviews

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. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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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.

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