Chicken Stir Fry Dinner (Lite-Bleu)

Submitted by 2Bleu

"This menu is a bit high on the carbs, and should be used for a lunch (rather than a dinner) menu. All Lite-Bleu recipes are complete meals that we designed for our weight loss diet. Please visit our homepage for more info."

 

• Ready In: 15mins
• Ingredients: 13
• Serves: 2

ingredients

• Marinade

• 8 ounces boneless skinless chicken breasts, cut into thin strips
• 2 garlic cloves, crushed
• 1 tablespoon light soy sauce
• 2 tablespoons white wine or 2 tablespoons chicken broth
• 1 tablespoon sesame oil or 1 tablespoon olive oil

• vegetables

• 1⁄2 small onion, julienne
• 2 cups broccoli, julienne and steamed
• 8 baby carrots, julienne and steamed

• thickener

• 1 teaspoon cornstarch, mixed with
• 1⁄3 cup water

• Fried Rice

• 1⁄2 cup steamed rice
• 1 egg, cooked scrambled
• 1 tablespoon light soy sauce

directions

1. Mix marinade ingredients in a medium bowl. Let stand 30 minutes.
2. Heat skillet (or wok) over medium-high heat. Stir-fry marinated chicken until lightly browned. Retaining juices in the pan, remove chicken with a slotted spatula and set aside.
3. To the pan of juices, add onions and saute' 3-4 minutes. Add broccoli, carrots to the pan and saute 2-3 minutes more. Add chicken back to the pan with the thickener and saute 1-2 minutes until sauce is thickened.
4. Fried rice: Mix rice ingredients together.

Reviews

[angelamoe]

Perfect!

 

[Sam 3]

I love all-in-one meals that arn't loaded with fat! I used more garlic and close to double the veggies (we're veggie fanatics!). DH hates broccoli so DD and I had a nice healthy meal to ourselves while he was at work!

 

[Annacia]

What a great idea, a lite dinner in a recipe. I used garden baby carrots (not the cut ones in a bag) and broccoli floweretts. The rice was plain steamed just because I prefer it. The whole thing is really very good (even though I got involved in a game and let my veggies over cook). I'm thinking that this would be a great way to use salmon too. Thanks Bleu for a super idea and a yummy dinner. Made for Photo Tag.