Contributed By: marzoukauble
Healthy Cooking for Two Cookbook
Stir-fry chicken and pasta combined in flavorful dish
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 45 minutes
Number of Servings: 2
Origin: Asian
Nutrition Content: Low Fat
Meal Type: Entree
Ingredients
2 teaspoons Olive oil, divided
2 tablespoons Lemon juice
1 Small garlic, minced
1/4 teaspoon Lemon zest
1/4 teaspoon Oregano
2 Boneless chicken breast halves, skinned, cut in 1" cubest
1/3 cup Sliced carrots
1/2 cup Brocooli flowerettes
1/2 cup Sliced zucchini
1 tablespoon Black olive slices
1 cup Low-sodium, low fat chicken broth
1 tablespoon Cornstarch
1/2 teaspoon Salt
1 cup Uncooked rice
2 tablespoon Water
Preparation
In small saucepan, combine 1 teaspoon oil, lemon juice, garlic, lemon zest, and oregano. Heat over medium-high heat until bubbly; cool. Place chicken and marinade in a Ziploc plastic bag; seal and refrigerate for at least 30 minutes or longer. In a small bowl, combine chicken broth, cornstarch and salt; set aside.
Spray a medium nonstick skillet with vegetable spray, add remaining oil, heat to medium-high. Add chicken and marinade, stirring quickly. Cook until chicken is no longer pink and is tender. Remove chicken to bowl, set aside and keep warm.
Start to boil water for rice and follow directions. Spray skillet lightly again, add carrots, broccoli, and zucchini, stir fry about 1 minute, add 2 tablespoons water, cover and steam for about 3 minutes. Return chicken to vegetables, add olives; slowly stir in cornstarch mixture. Stir constantly, cooking over medium-low heat until it begins to thicken. Arrange rice in serving bowl, spoon chicken and vegetables over rice.
Cook's Notes
The sauce in this dish tastes like the sauce from "Beef and Broccoli" from a Chinese restaraunt. You can use some sort of Chinese noodle instead of rice if you prefer.
Nutrition Information
Calories: 321
;
Total Fat: 9g
;
Protein: 33g
;
Sodium: 703mg
;
Fiber: 2g