Chicken Veggie Stir Fry
Author: 
Recipe type: Poultry
Serves: 4
 
As a rule, Hillary recommends between 45 to 60 grams of good quality carbohydrate per meal. We achieve that goal with non-starchy vegetables (carrots, broccoli, zucchini) and whole grain brown rice. This recipe was adapted from a favorite recipe of Hillary's found in Cooking Light.
Ingredients
  • 2 tablespoons reduced-sodium soy sauce, divided
  • 1 tablespoon minced fresh ginger
  • Juice of 1 lime, divided
  • 2 teaspoons sesame oil, divided
  • 1 pound skinless, boneless chicken breast, cut into bite-size pieces
  • 1 tablespoon expeller pressed canola oil
  • 2 carrots, cut into very thin rounds (about 1 cup)
  • 2 cups bite-size broccoli florets (from 1 small bunch)
  • 1 medium zucchini, cut in half lengthwise and then cut into ¼-inch-thick half moons (about 2 cups)
  • 4 garlic cloves, minced
  • 2 green onions cut into ¼-inch pieces (white and green parts)
  • 1 jalapeño pepper, seeded and minced
  • ¼ cup sliced fresh basil
  • ¼ cup chopped fresh cilantro
  • Brown rice, optional
Instructions
  1. Place 1 tablespoon of the soy sauce, ginger, juice of half a lime, and 1 teaspoon of the sesame oil in a large zip-top plastic bag or bowl. Add the chicken pieces, seal the bag, and refrigerate for 1 hour or up to 24 hours.
  2. When ready to make your stir fry, heat the oil in a large wok or nonstick skillet over medium-high heat. Add the chicken and the marinade and stir fry for 1 minute.
  3. Add the carrots, broccoli, zucchini, garlic, green onions, and jalapeno pepper and stir fry 7 more minutes, or until the chicken is done and the vegetables are crisp tender.
  4. Stir in the remaining 1 tablespoon soy sauce, remaining lime juice, and the remaining sesame oil. Before serving, stir in the basil and cilantro.
  5. Serve with brown rice as desired.
Notes
When ⅔ cup brown rice is added to each portion, you get 370 calories, 41g carbohydrate, and 5g fiber. And thanks to all the veggies in this dish, each serving has a whopping 140% vitamin A and 80% vitamin C. ** If you have little kids at home, this recipe will serve 5.
Nutrition Information
Calories: 220 Fat: 9g Saturated fat: 1.5g Carbohydrates: 11g Sugar: 3g Sodium: 380mg Fiber: 3g Protein: 26g Cholesterol: 65mg
Recipe by Lizs Healthy Table at https://liz.afones.com/2015/01/23/chicken-veggie-stir-fry/