Dinner's ready in just 30 minutes! Put your garden harvest to good use (or head to your local grocery store) and collect some colorful, fresh veggies for this summer vegetable stir-fry. Savory chicken joins carrots, mushrooms, broccoli, onion and bell pepper for a satisfying, Asian-inspired meal that's sure to be a hit at the table.
Summer Garden Chicken Stir-Fry
- Prep Time 30 min
- Total 30 min
- Servings 4
- Ingredients 13
Ingredients
- 1 lb boneless skinless chicken breasts, cut into 1-inch pieces
- 2 cloves garlic, finely chopped
- 2 teaspoons finely chopped gingerroot
- 1 medium onion, cut into thin wedges
- 1 cup ready-to-eat baby-cut carrots, cut lengthwise in half
- 1 cup fat-free chicken broth
- 3 tablespoons reduced-sodium soy sauce
- 2 to 3 teaspoons sugar
- 2 cups fresh broccoli florets
- 1 cup sliced fresh mushrooms (3 oz)
- 1/2 cup chopped bell pepper (any color)
- 2 teaspoons cornstarch
- Hot cooked brown rice, if desired
Instructions
-
Step1Heat 12-inch nonstick skillet over medium-high heat. Add chicken, garlic and gingerroot; cook and stir 2 to 3 minutes or until chicken is brown.
-
Step2Stir in onion, carrots, 3/4 cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring occasionally.
-
Step3Stir in broccoli, mushrooms and bell pepper. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.
-
Step4In small bowl, mix cornstarch and remaining 1/4 cup broth; stir into chicken mixture. Cook, stirring frequently, until sauce is thickened. Serve over rice.
Nutrition
200
Calories
4g
Total Fat
28g
Protein
15g
Total Carbohydrate
8g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 200
- Calories from Fat
- 35
- Total Fat
- 4g
- 6%
- Saturated Fat
- 1g
- 5%
- Trans Fat
- 0g
- Cholesterol
- 70mg
- 23%
- Sodium
- 610mg
- 25%
- Potassium
- 630mg
- 18%
- Total Carbohydrate
- 15g
- 5%
- Dietary Fiber
- 4g
- 15%
- Sugars
- 8g
- Protein
- 28g
% Daily Value*:
- Vitamin A
- 150%
- 150%
- Vitamin C
- 70%
- 70%
- Calcium
- 6%
- 6%
- Iron
- 10%
- 10%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
1Tips from the Betty Crocker Kitchens
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