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Lemon Basil Chicken and Vegetables

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By Betty Crocker Kitchens
Updated Jan 7, 2011
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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
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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

  • Step 
    1
    Cook rice as directed on package.
  • Step 
    2
    Meanwhile, 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.
  • Step 
    3
    Stir 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.
  • Step 
    4
    Mix 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;
*Percent Daily Values are based on a 2,000 calorie diet.

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