10 Minute Italian Chicken Stir Fry

Serves:  4

Per Serving:  Each serving has 316 calories, 7g fat (1g saturated), 27g carbs, 6g fiber, 27g protein, 244mg sodium

Ingredients:

1 Tbsp extra virgin olive oil

½ cup pre-sliced, fresh mushrooms

1 tsp finely minced garlic

1 tsp dried basil

1 tsp dried oregano

1 16 oz bag frozen mixed vegetables (or 3-4 cups fresh chopped vegetables)

2 cups cooked brown rice

2 Tbsp grated Parmesan cheese

Salt & freshly ground black pepper, to taste

½ cup fat-free, reduced sodium chicken broth

¾ lb skinless, boneless chicken breast, cut in ¾ inch pieces

 

Cooking Directions:

Prepare brown rice. While rice is cooking, place large skillet over high heat. Add oil, swirl to coat pan and heat oil until very hot.

Add chicken and stir-fry until lit loses pink color. With slotted spoon, remove chicken from pan and set aside.

Add vegetables and garlic to pan. Stir-fry until garlic fragrant, about 2 minutes.

Add mushrooms. Stir-fry another 2 minutes. Return chicken to pan.

Add basil, oregano and chicken broth.

Stir-fry until chicken is thoroughly cooked, about another 4 minutes.

Add cheese and toss. Season to taste with salt & pepper. Serve immediately over brown rice, including juices from the pan.

 

Recipe from: The American Institute for Cancer Research

https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/recipes/10-minute-italian-chicken-stir-fry.html