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Summer Garden Stir FryIngredients:Two boneless, skinless chicken breasts, about 6-ounces each Salt to taste Freshly ground black pepper 1 tablespoon canola or peanut oil 1/2 Vidalia onion, sliced One red bell pepper, seeded and cut into strips One green bell pepper, seeded and cut into strips Two small yellow summer squash, sliced One clove garlic, minced 1 tablespoon chopped, fresh basil 1 tablespoon chopped, fresh oregano or parsley 1 cup low-sodium tomato juice Directions: Cut the chicken into strips and season them with salt and pepper. Heat the oil in a nonstick wok or large skillet over high heat. Add the chicken and brown on one side. Turn the chicken, moving it to the sides of the wok, to brown on the other side. Add the onions to the center of the wok and cook for two minutes. Push the onions to the sides, add the peppers to the center of the wok and cook for two minutes more. Push the chicken, onions and peppers to the sides and add the squash and garlic to the center of the wok. Season the vegetables with salt and pepper and cook until the squash is only slightly tender, about three or four minutes. Add the herbs and tomato juice, cook for another minute or two and adjust the salt and pepper. Serve with rice or pasta. Recipe makes four servings. Nutrition information per 1/2-chicken breast with vegetables: Calories: 187 Total Fat: 5g Saturated Fat: 1g Total Carbohydrate: 14g Fiber: 4g Protein: 22g Sodium: 330mg Calories from Fat: 23-percent Courtesy of FitnessandFreebies.com Back to Previous Page
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