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10 Minute Italian Chicken Stir Fry

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

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:

  1. 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.
  2. Add chicken and stir-fry until lit loses pink color. With slotted spoon, remove chicken from pan and set aside. 
  3. Add vegetables and garlic to pan. Stir-fry until garlic fragrant, about 2 minutes.
  4. Add mushrooms. Stir-fry another 2 minutes. Return chicken to pan.
  5. Add basil, oregano and chicken broth.
  6. Stir-fry until chicken is thoroughly cooked, about another 4 minutes.
  7. 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