Thursday, January 1, 2009

Lemon Basil Chicken and Vegetables

Lemon Basil Chicken and Vegetables
by: Betty Crocker

Prep Time: 30 min
Total Time: 30 min
Makes: 4 servings

1 cup uncooked brown rice
1 pound boneless skinless chicken breasts
1/4 teaspoon coarsely ground pepper
1/4 teaspoon garlic powder
1 medium onion, cut into thin wedges
1 bag (1 pound) frozen baby bean and carrot blend
3/4 cup water
1/2 cup lemon-basil stir-fry sauce
1 teaspoon cornstarch

Total Time: 30 min
1. Cook rice as directed on package.
2. Meanwhile, cut chicken into 2x1/4-inch strips. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken; sprinkle with pepper and garlic powder. Cook and stir 4 to 6 minutes or until brown. Add onion; cook and stir 2 minutes.
3. Stir in frozen vegetables and water. Heat to boiling; reduce heat to medium. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are tender.
4. Mix stir-fry sauce and cornstarch until smooth; stir into mixture in skillet. Heat to boiling, stirring constantly. Boil and stir 1 minute. Divide rice among bowls. Top with chicken mixture.

Either Szechuan or ginger-garlic stir-fry sauce can be used instead of the lemon-basil stir-fry sauce. Add 1 teaspoon each lemon juice and chopped fresh basil leaves to match the flavor of this recipe.

Choose any blend of frozen vegetables that happen to be a family favorite. One suggestion: frozen baby peas, carrots, pea pods and corn.

Nutrition Information:
1 Serving: Calories 410 (Calories from Fat 65); Total Fat 7g (Saturated Fat 2g, Trans Fat ncg); Cholesterol 70mg; Sodium 630mg; Total Carbohydrate 61g (Dietary Fiber 8g, Sugars ncg); Protein 33g Percent Daily Value*: Vitamin A 100%; Vitamin C 6%; Calcium 10%; Iron 18% Exchanges: 3 Starch; 0 Other Carbohydrate; 3 Vegetable; 2 1/2 Very Lean Meat Carbohydrate Choices: nc

*Percent Daily Values are based on a 2,000 calorie diet.

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