Summer Garden Stir Fry with Chicken

4
Serves
187
Calories
18
Nutrients
18
Vitamins

Ingredients

1 tablespoon canola or peanut oil
2 small yellow summer squash , sliced
1 clove garlic , minced
1 tablespoon chopped, fresh basil
1 tablespoon chopped, fresh oregano or parsley
1 cup low-sodium tomato juice

Cooking Instructions

1. Cut the chicken into strips and season them with salt and pepper.

2. 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 2 minutes.

3. Push the onions to the sides, add the peppers to the center of the wok and cook for 2 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 3 or 4 minutes.

4. Add the herbs and tomato juice, cook for another minute or 2 and adjust the salt and pepper.

5. Serve with rice or pasta.

Serving Size: 1/2 chicken breast with vegetables

Nutrition Information

Number of Servings: 4

Calories
187
Protein
22 g
Total Carbohydrate
14 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
7 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
49 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
47 %
Percent Calories from Carbohydrate
30 %
Percent Calories from Fat
23 %

Vitamin A
3928 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
10 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Vitamin C
183 mg
Vitamin D
10 IU
Folate
44 mcg
Vitamin E
2 IU
Vitamin K
21 mcg
Pantothenic Acid
1 mg
Calcium
51 mg
Iron
2 mg
Phosphorus
210 mg
Potassium
570 mg
Sodium
330 mg
Zinc
1 mg