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Summer Chicken Stir Fry

Summer Chicken Stir Fry
  • Prep 30 min
  • Total 30 min
  • Servings 4
Dinner for 4 ready in 30 minutes! Serve your family with this chicken and veggies skillet dish served over rice.
June 7, 2013

Ingredients

  • 1 cup (250 mL) uncooked regular long-grain white rice
  • 2 cups (500 mL) water
  • 2 tbsp (30 mL) olive or vegetable oil
  • 1 lb (500 g) boneless skinless chicken breasts, cut into 1-inch (2.5 cm) pieces
  • 1 large onion, chopped (1 cup/250 mL)
  • 2 medium yellow summer squash, cut in half lengthwise, then cut crosswise into 1/2-inch (1.25 cm) pieces (about 2 cups/500 mL)
  • 1 cup (250 mL) sugar snap peas
  • 2 cloves garlic, finely chopped
  • 1/2 cup (125 mL) stir-fry sauce
  • 1 large tomato, chopped (1 cup/250 mL)

Steps

  • 1
    Cook rice in water as directed on package. Meanwhile, in 12-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Cook chicken in oil 6 to 8 minutes, stirring occasionally, until no longer pink in centre. Remove chicken from skillet; cover to keep warm.
  • 2
    In same skillet, heat remaining 1 tablespoon oil. Cook onion, squash and peas in oil 5 minutes, stirring occasionally. Add garlic; cook 1 minute longer. Add stir-fry sauce and chicken; cook 2 to 3 minutes longer or until heated through.
  • 3
    Remove from heat. Stir in tomato. Serve over rice.

  • Make It Your Own:┬áThis recipe can be altered to fit any family's taste buds. Just substitute 4 cups of your favourite chopped fresh vegetables for the onion, squash and sugar snap peas.
  • Variation: Instead of serving the stir-fry over rice, try mixing the chicken and vegetables with the rice and rolling it up in tortillas!

Nutrition Facts

Serving Size: 4 Servings
Calories
490
Total Fat
13g
Saturated Fat
2 1/2g
Trans Fat
0g
Cholesterol
70mg
Sodium
1930mg
Total Carbs
59g
Dietary Fiber
3g
Sugars
12g
Protein
32g
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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