Easy, tasty and healthful. Yeah, I’ll do that for dinner. And I’ll serve it over quick cooking brown rice.
Tip: To make short work of cutting up the vegetables: quarter the zucchini and yellow squash lengthwise, then cut all four lengths across in 1-inch increments. If your yellow squash is bulbous, cut the few big end pieces in half again.
Fast and Simple Chicken and Vegetable Stir Fry
2 tablespoons low sodium soy sauce
1 tablespoon brown sugar
2 teaspoons rice vinegar
2 teaspoons fish sauce
1/4 teaspoon Asian chili-garlic sauce (or to taste)
1/2 teaspoon cornstarch
2 tablespoons canola or peanut oil, divided
1 pound boneless chicken breasts, cut in 1-inch pieces
1 red bell pepper, cut in 1-inch pieces
10 ounces (1 good sized) zucchini, cut in 1-inch pieces
10 ounces (2 small) yellow squash, cut in 1-inch pieces
2 cups fresh bean sprouts
1. Combine the soy sauce, brown sugar, rice vinegar, fish sauce and chili-garlic sauce in a bowl; stir int he cornstarch.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium high. Add the chicken and cook, stirring occasionally, until cooked through, about 4 minutes. Transfer to a bowl.
3. Heat the remaining 1 tablespoon of oil in the skillet over medium high heat; add the zucchini, yellow squash and red pepper and cook, stirring occasionally, until the vegetables are just tender, about 4 minutes. Lower the heat to medium, add the sauce and cook, stirring, until the sauce is thickened and the chicken is warmed though, 1-2 minutes. Stir int he sprouts and serve immediately.
Nutritional analysis for each serving: 264 calories, 27 g protein, 17 g carbohydrates, 3 g fiber, 10 g fat, 1 g saturated fat, 560 mg sodium