cup uncooked brown rice
pound boneless, skinless chicken breasts
teaspoon coarsely ground pepper
teaspoon garlic powder
medium onion, cut into thin wedges
bag (1 pound) frozen baby bean and carrot blend (or other combination)
cup lemon-basil stir-fry sauce
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.
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.
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.
The Quick Take:
NUTRITION INFORMATION PER SERVING
Serving Size: 1 serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 1 1/2g,
- 1 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
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.
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.
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.