Wednesday, February 20, 2013

Chicken and Veggie Stir-Fry

I sometimes have a hard time getting enough variety of vegetables in my diet. It's not that I don't like a particular vegetable; I'm just quick to grab broccoli and cauliflower or green beans. In my nutrition class this semester, I've really learned the importance of eating fruits and veggies in a variety of colors and the more colorful, the better they are for you (more color means more nutrients). Cooking a stir-fry is one way to ensure that you're getting plenty of variety in your diet, so that you can give your body the nutrients it needs. Paired with sautéed chicken and brown rice, this stir-fry is a winner.
2 large boneless, skinless chicken breasts, cut into small bite-size pieces
1 tablespoon extra virgin olive oil
3 small carrots, peeled and chopped into 1/4" pieces
2 celery stalks, chopped into 1/4" pieces
1 medium zucchini, washed and chopped into 1/4" slices
1 medium squash, washed and chopped into 1/4" slices
1 bag frozen stir-fry veggies (mixed peppers and onions) or 2 cups fresh peppers and onions, chopped
1 1/2 cups fresh sliced mushrooms
1 cup brown rice, cooked
1/4 cup stir-fry sauce, I prefer Kikkoman


In a large skillet or pan, over medium-low heat, add the olive oil. Once the oil is hot, add the chicken pieces and cook through (about 7-10 minutes). Remove the chicken from the pan and set aside, leaving any oil or liquid in the pan.

In the same pan, add the carrots and celery and sauté for about 5 minutes. Add the remaining vegetables and continue to sauté until tender.

Return the cooked chicken to the pan with the vegetables and coat with the stir-fry sauce. Serve over brown rice.

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