Chicken Stir Fry Dinner (Lite-Bleu)

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
- Serves:
- Units:
3
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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
- Mix marinade ingredients in a medium bowl. Let stand 30 minutes.
- 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.
- 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.
- Fried rice: Mix rice ingredients together.
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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.Reply