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Summer Chicken Stir Fry

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

Expert Tips

  • Tip 1
    Make It Your Own: This 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.
  • Tip 2
    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 Information

490 Calories, 13g Total Fat, 32g Protein, 59g Total Carbs, 12g Sugars

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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