Tag: weeknight

recipes

Chicken Vegetable Stir – fry

Posted on by mghdiabeteseducation

Cooking dinner at home during the week doesn’t have to be complicated.  Try this chicken stir-fry recipe from the MGH Be Fit program.  Short on time?  Fill up a container with already cut veggies from your grocery store salad bar. Or keep frozen vegetables, such as broccoli, on hand to use in a pinch.  Substitute tofu for the chicken for a meatless option.

Ingredients:

2 tbsp reduced sodium soy sauce
1 tsp brown sugar or honey
1 tsp minced ginger
1 pound chicken breasts, raw
2 tbsp olive (or canola or peanut) oil, divided
½ cup sliced onion
1 cup sliced red, orange, or green peppers
1 cup roughly chopped broccoli florets
2 cloves garlic, minced
1 cup frozen peas
4 cups cooked brown rice (such as quick-cooking Uncle Ben’s Ready Brown Rice—90 second)

Instructions:
In a medium bowl, combine soy sauce, brown sugar, and ginger. Add chicken to the soy sauce mixture; set aside.

Heat 1 tbsp oil in a large sauté pan over medium-high heat; add chicken breasts. Cook 4-6 minutes per side (until each side in browned). Remove the cooked chicken and set aside.

Wipe out the inside of your pan with a paper towel to remove any overly browned bites.  Add 1 tbsp oil and then add the remaining vegetables (except peas) to the pan, including the garlic.

Stir vegetables occasionally until they are tender- crisp; add the peas and cook until warmed through. Cut the cooked chicken into strips and add to the vegetables; stir to combine.

Serve with 1 cup cooked rice per person.

Yield:  4 servings

Nutrition Information per Serving: 
Calories:  455 •  Protein:  32g • Sodium:  400mg • Carbohydrate:  49g • Fiber:  5g
Fat:  14g • Sat fat:  2g

Recipe from Tara Linitz, MS, RD, LDN
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