Saturday, July 16, 2011

Recipe: Garlic Chicken Stir Fry

Time to cook: 30-45 minutes

Serves 5
Nutrition Facts (located at end of post)

  • 15 oz Chicken Breast
  • 3 small Yellow Bell Peppers, sliced
  • 3 small Red Bell Peppers, sliced
  • 1 cup Onion, diced/sliced
  • 30 Green Beans, fresh, cut to bite size pieces
  • 12 Brussel Sprouts, chopped
  • 1 cup Mushrooms, fresh, sliced
  • 1 cup Zucchini (or any summer squash), diced/sliced
  • 3 cups brown rice, cooked
  • 4 Tb Virgin Olive Oil
  • 4 oz Lemon Juice
  • 2 Tb Garlic Powder
  • 3 tp Garlic, minced
  • Dash of Chili Powder (to taste)
  • Dash of Pepper (to taste)
  1. Pull out two frying pans and a sauce pan.
  2. Cook rice per directions on packaging to make 3 cups (or use some leftovers you have in the fridge) in sauce pan.
  3. Place 2 Tb Olive Oil and 2 oz Lemon Juice in each frying pan.
  4. Place chicken breasts into one frying pan.
  5. Cover chicken and cook on Medium-High heat. Keep an eye on the liquid level in the pan. Always have at least a 1/4 inch of liquid in the pan. If you need to, add water.
  6. Place the minced garlic in the second pan for the veggies.
  7. Prepare veggies.
  8. Place chopped Brussel Sprouts, chopped Green Beans, and sliced/diced onions into second frying pan and cook on Medium to Medium-High heat.
  9. Stir frequently to avoid burning. And watch your chicken.
  10. After they start to brown, toss some water into the pan. Just enough to keep it sizzling. You may want to turn the heat down to Medium-Low or Medium.
  11. Toss in the sliced bell peppers, sliced mushrooms, and diced/sliced zucchini.
  12. Sprinkle on Chili Powder and/or Pepper to taste.
  13. Keep an eye on the moisture level. Don't let the dish dry out, but don't have any standing water in the pan either. Add water as needed.
  14. Stir frequently to avoid burning. And watch your chicken.
  15. When mushrooms are just about finished, toss in the cooked rice. If you are using leftover rice from your refrigerator, toss it in when the mushrooms are about half cooked.
  16. Let cook for about 5 minutes.
  17. While the veggies and rice are cooking, take the chicken out of it's pan (it should be finished by now) and chop it up into smaller than bite size pieces.
  18. Voila! Enjoy!
To serve, you can either stir the chicken bits into the veggies and rice or toss on top.
CAUTION: Not a kid favorite, my kids hardly touched it, lol!

I discovered this yummy recipe by accident. I started out with the intention of making sauteed brussel sprouts and green beans (with onions) and decided it looked too bland. So I added some sliced bell peppers and discovered it looked more like a stir fry than sauteed veggies so I decided to add mushrooms, zucchini, and some leftover brown rice to finalize the dish. I was already making chicken to go with the veggies so when they were finished I decided I would chop up the chicken and throw it on top. I devoured mine! And my hunny really enjoyed it too. Although, the kids only took a few bites and decided they were finished with supper. If you try this dish, post a comment with feedback please!

Nutritional Facts (per serving):
  • Calories: 291.5
  • Total Fat: 2.5 g (Saturated: 0.6g; Polyunsaturated: 0.3g; Monounsaturated: 0.3g)
  • Cholesterol: 49.3 mg
  • Sodium: 72.5 mg
  • Potassium: 646.4 mg
  • Total Carbohydrate: 37.8 g (Fiber: 7.2g; Sugars: 1.4g)
  • Protein: 27.1 g
  • Vitamin A: 27.7%
  • Vitamin B-12: 5.5%
  • Vitamin B-6: 32.8%
  • Vitamin C: 120.3%
  • Vitamin D: 2.7%
  • Vitamin E: 1.3%
  • Calcium: 4.6%
  • Copper: 8.9%
  • Folate 9.4%
  • Iron 10.3%
  • Magnesium: 11.8%
  • Manganese: 12.5%
  • Niacin: 53.6%
  • Pantothenic Acid: 9.8%
  • Phosphorus: 22.3%
  • Riboflavin: 12.7%
  • Selenium: 24.6%
  • Thiamin 9.9%
  • Zinc: 6.1%

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