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Recipes

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Dietetic Chicken Stir-Fry

Posted By :

Estee Kafra

December 06, 2011

Difficulty Level: Easy
Preparation Time: 15 Minutes

Cooking Time: 15 Minutes
Servings: 4

There is nothing dietetic tasting about this dish; it just happens to be low fat. Be careful not to overcook the chicken or it can get too dried out. It’s such a simple recipe, yet I meet people all the time who tell me that they have added this dish to their weekly dinner menu. It can easily be prepped the night before and cooked just before eating.

Ingredients

3 boneless, skinless chicken breasts
1 onion, chopped
2 medium zucchini, sliced
½ yellow pepper, thinly sliced
½ red pepper, thinly sliced
½ orange pepper, thinly sliced
3 large portobello mushrooms

Marinade:
2 garlic cloves, crushed
3 Tbsp light soy sauce
1 tsp salt
1 tsp black pepper
1 Tbsp dried basil
1 tsp Splenda (optional)

Directions

1. Cut chicken into bite-size pieces. Combine ingredients for marinade in a small bowl. Place chicken into a medium bowl and pour half of the marinade over it. Cover with plastic wrap and refrigerate for 2 hours.
2. Place the cut vegetables into a ziploc bag and add the remaining marinade. Mix well. Place the bag in the refrigerator for at least one hour.
3. Spray a large saucepan or wok with cooking spray. Place the chicken pieces into the pan for one minute. Stir well and let cook for 1 minute more. Remove from pan.
4. Empty the contents of the Ziploc bag into the pan and let the vegetables sauté for 6 to 8 minutes, stirring occasionally. Add the cooked chicken pieces and sauté on medium-high heat for 5 minutes more. Serve immediately.

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