Dinner for 4 ready in 30 minutes! Serve your family with this chicken and veggies skillet dish served over rice.
Summer Chicken Stir-Fry
- Prep Time 30 min
- Total 30 min
- Servings 4
- Ingredients 10
Ingredients
- 1 cup uncooked regular long-grain white rice
- 2 cups water
- 2 tablespoons olive or vegetable oil
- 1 lb boneless skinless chicken breasts, cut into 1-inch pieces
- 1 large onion, chopped (1 cup)
- 2 medium yellow summer squash, cut in half lengthwise, then cut crosswise into 1/2-inch pieces (about 2 cups)
- 4 oz fresh sugar snap peas (about 1 cup)
- 2 cloves garlic, finely chopped
- 1/2 cup stir-fry sauce
- 1 large tomato, chopped (1 cup)
Instructions
-
Step1Cook rice in water as directed on package. Meanwhile, in 12-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Cook chicken in oil 6 to 8 minutes, stirring occasionally, until no longer pink in center. Remove chicken from skillet; cover to keep warm.
-
Step2In same skillet, heat remaining 1 tablespoon oil. Cook onion, squash and peas in oil 5 minutes, stirring occasionally. Add garlic; cook 1 minute longer. Add stir-fry sauce and chicken; cook 2 to 3 minutes longer or until heated through.
-
Step3Remove from heat. Stir in tomato. Serve over rice.
Nutrition
490
Calories
13g
Total Fat
32g
Protein
59g
Total Carbohydrate
12g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 490
- Calories from Fat
- 120
- Total Fat
- 13g
- 21%
- Saturated Fat
- 2 1/2g
- 12%
- Trans Fat
- 0g
- Cholesterol
- 70mg
- 23%
- Sodium
- 1930mg
- 81%
- Potassium
- 740mg
- 21%
- Total Carbohydrate
- 59g
- 20%
- Dietary Fiber
- 3g
- 14%
- Sugars
- 12g
- Protein
- 32g
% Daily Value*:
- Vitamin A
- 20%
- 20%
- Vitamin C
- 35%
- 35%
- Calcium
- 8%
- 8%
- Iron
- 20%
- 20%
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
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