Stir-Fry Chicken and Vegetables

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READY IN: 20mins
Recipe by WendyMaq

From "The South Beach Diet" copyright 2003. Phase two recipe. I've had difficulty locating this particular medley of frozen vegetables. The only vegetables to avoid: beets, corn, and potatoes.

Ingredients Nutrition

  • 12 lb cooked chicken breast, 1/8 inch slices
  • 3 tablespoons canola oil
  • 1 (10 ounce) package frozen mixed vegetables (broccoli, green beans, red bell peppers, mushrooms)
  • 2 tablespoons water
  • 2 tablespoons soy sauce
  • 1 (10 ounce) package fresh spinach


  1. Heat a large, heavy skillet or wok over high heat until water sizzles when dropped on the metal.
  2. Add 1 1/2 Tablespoons of the oil and tilt the pan gently in all directions until the oil has coated the surface.
  3. When the oil is hot (not to the point of smoking), add the chicken breast slices and stir-fry for 2 minutes.
  4. Remove chicken to a bowl.
  5. Add remaining oil to the skillet. When hot, add frozen vegetable mix and stir fry for about 4 minutes, until the larger pieces are cooked through.
  6. Return chicken to skillet, add water and soy. Stir fry for an additional 2 minutes.
  7. Add spinach. Cover and steam over medium heat for 2 minutes.
  8. Using tongs, turn spinach once so it will heat evenly. Cover and steam for an additional 2 minutes.
  9. Remove Chicken and vegetables with slotted spoon. Divide the liquid into small bowls to serve as a gravy or dip.

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