Chicken & Veggie Stir Fry
Prep: about 12 minutes
Cook: about 10 minutes
Makes: 4 main-dish servings
1 ½ teaspoons olive oil
1 large yellow pepper, thinly sliced
2 cups shredded or matchstick carrots (from 10 ounce package)
1 pound skinless, boneless chicken-breast halves, cut into ½ inch pieces
2 teaspoons finely chopped peeled fresh ginger
2 cloves garlic, finely chopped
1 package (8.8 ounces) precooked brown rice
1 cup precooked shelled edamame (thawed, if frozen)
1/3 cup stir-fry sauce
3 green onions, sliced
1. In non-stick 12-inch skillet, heat olive oil over medium-high heat until hot. Add yellow pepper and carrots and cook 2 minutes, stirring occasionally. Add chicken pieces, ginger, and garlic, and cook 4 minutes stirring constantly.
2. Add brown rice, edamame, and stir-fry sauce, and cook 2 to 3 minutes longer or until chicken is no longer pink in center and rice mixture is heated through, stirring occasionally. Stir in green onions then divide among 4 bowls to serve.
>>Each Serving: about 375 calories, 38g protein, 37 carbohydrates, 8g total fat (1g saturated fat), 6g fiber, 66mg cholesterol, 795 mg sodium.