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
