Health

Summer Chicken Stir-Fry

chicken-stirfry Photo: Leigh Beisch

Ingredients

  • 3 tablespoons reduced-fat vinaigrette or Italian salad dressing
  • 3 tablespoons low-sodium soy sauce
  • 1/4 teaspoon hot pepper flakes
  • 1 pound skinless, boneless chicken breasts, cut into short, thin strips
  • 2 teaspoons dark sesame oil
  • 2 cups (6 ounces) snow pea pods, cut diagonally in half
  • 1 red or yellow bell pepper, cut into short, thin strips (about 1 cup)
  • 4 (1-inch) diagonally cut green onions (about 1/2 cup)
  • 2 tablespoons minced fresh cilantro

Preparation


1. Combine dressing, soy sauce, and pepper flakes in a medium bowl; add chicken, tossing to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add snow peas and bell pepper; stir-fry 2 minutes. Add chicken mixture; stir-fry 3 minutes. Add onions; stir-fry 1 minute or until chicken is thoroughly heated and vegetables are crisp-tender. Top with cilantro.


  • Prep Time:
  • Cook Time:

  • This Summer Chicken Stir-Fry recipe is a quick and easy, not to mention healthy, weeknight dinner that your family will love. Ready in under 25 minutes, this go-to summer chicken dish is colorful and packed with flavor. Pair with a simple green salad for the ultimate meal.
  • Yield: 4 servings (serving size: 1 cup)

Nutritional Information

Calories per serving: 187
Fat per serving: 7g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 2g
Protein per serving: 25g
Carbohydrate per serving: 7g
Fiber per serving: 2g
Cholesterol per serving: 63mg
Iron per serving: 2mg
Sodium per serving: 365mg
Calcium per serving: 39mg

Good to Know

Stir-fry is a healthy, tasty way to incorporate a wide variety of vegetables into a meal. You can use tofu instead of chicken for another source of protein and a vegetarian option. Serve atop whole grain rice for a fiber boost.