By Barbara Day, M.S., R.D., C.N.
Summertime is a great time to take advantage of all the Farmer’s Markets and access to fresh vegetables. Here’s a quick and easy recipe that you can make indoors or outdoors in a skillet on your grill. Enjoy!
Nutritional Information Per Serving with ½ cup whole grain couscous: 618 calories, 26 grams protein, 35 grams of fat, 54 grams of CHO, 8 grams of fiber, 670 mg sodium.
Nutritional Information Per Serving: 513 calories, 22 grams protein, 34 grams of fat, 31 grams of CHO, 5 grams of fiber, 670 mg sodium.
Preparation Time: 15 minutes Cook Time: 12 minutes
- 1 cup reduced sodium chicken broth
- 1 tbsp reduced sodium soy sauce
- 2 tsp cornstarch
- ½ tsp ground ginger
- 1 lb boneless, skinless chicken breasts, thinly sliced
- 4 tbsp extra virgin olive oil
- 2 cups zucchini*
- 2 cups broccoli
- 1 cup sliced carrots
- 1 small onion, chopped (1/2 cup)
- ¼ cup fresh chopped cilantro
*The recipe calls for 5 cups of veggies so you can used any veggies you like to stir fry.
Combine broth, soy sauce, cornstarch, lemon juice and ginger in a bowl and set aside. Season chicken with salt and pepper if desired. Heat 2 tbsp olive oil in skillet over medium-high heat and cook chicken, stirring occasionally, 5 minutes or until chicken is thoroughly cooked. Remove from skillet and set aside. Add the remaining 2 tbsp olive oil in the skillet and cook vegetables, stirring occasionally, 4 minutes or until crisp-tender. Stir in broth mixture. Bring to a boil over high heat. Reduce heat to a medium and return chicken to skillet; heat through. Sprinkle with cilantro, then toss. Serve, if desired, over hot whole grain couscous (1 cup dry whole wheat couscous) or brown rice.
- reduced sodium chicken broth
- reduced sodium soy sauce
- ground ginger
- 1 lb boneless, skinless chicken breasts
- olive oil
- sliced carrots
- 1 small onion
- fresh cilantro
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.
Image from: www.positivehealthsteps.com