Chicken breasts + a bag of frozen veggies + stir-fry sauce and a skillet, you've got dinner in 30 minutes!
Lemon Basil Chicken and Vegetables
- Prep Time 30 min
- Total 30 min
- Servings 4
- Ingredients 9
Ingredients
- 1 cup uncooked brown rice
- 1 pound boneless skinless chicken breasts
- 1/4 teaspoon coarsely ground pepper
- 1/4 teaspoon garlic powder
- 1 medium onion, cut into thin wedges
- 1 bag (1 pound) frozen baby bean and carrot blend
- 3/4 cup water
- 1/2 cup lemon-basil stir-fry sauce
- 1 teaspoon cornstarch
Instructions
-
Step1Cook rice as directed on package.
-
Step2Meanwhile, cut chicken into 2x1/4-inch strips. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken; sprinkle with pepper and garlic powder. Cook and stir 4 to 6 minutes or until brown. Add onion; cook and stir 2 minutes.
-
Step3Stir in frozen vegetables and water. Heat to boiling; reduce heat to medium. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are tender.
-
Step4Mix stir-fry sauce and cornstarch until smooth; stir into mixture in skillet. Heat to boiling, stirring constantly. Boil and stir 1 minute. Divide rice among bowls. Top with chicken mixture.
Nutrition
410
Calories
7g
Total Fat
33g
Protein
61g
Total Carbohydrate
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 410
- Calories from Fat
- 65
- Total Fat
- 7g
- 0%
- Saturated Fat
- 2g
- 0%
- Cholesterol
- 70mg
- 0%
- Sodium
- 630mg
- 0%
- Total Carbohydrate
- 61g
- 0%
- Dietary Fiber
- 8g
- 0%
- Protein
- 33g
% Daily Value*:
- Vitamin A
- 100%
- 100%
- Vitamin C
- 6%
- 6%
- Calcium
- 10%
- 10%
- Iron
- 18%
- 18%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Tips from the Betty Crocker Kitchens
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