Chicken and Vegetable Stir-Fry

A delicious and healthful way to enjoy summer vegetables, packed with flavor and crunch.

Ingredients

  • 3 chicken breasts
  • 1/2 cup Low-Sodium Soy Sauce divided (or soy-free Coconut Aminos)
  • 1 bunch asparagus, chopped
  • 2 zucchini, chopped
  • 1 red bell pepper, chopped
  • 1 package/bunch bean sprouts
  • 1 package oyster mushrooms (or your favorite mushrooms)
  • 1/2 red onion, diced
  • 1/8 teaspoon garlic powder
  • 1/2 cup cilantro, chopped
  • 1/2 tablespoons olive oil
  • 1/4 cup water

Makes 5

Directions

  1. Preheat oven to 350'F. Place chicken breasts in a glass baking dish and pour 1/4 cup soy sauce over the top.
  2. Bake chicken at 350'F for 30-40 minutes or until cooked through to an internal temperature of 165'F.
  3. In a large pot over medium-high heat, add 1/2 tablespoon olive oil. Add mushrooms and onions first and saute.
  4. After a couple minutes, add in the rest of your vegetables, 1/4 cup soy sauce, 1/4 water and garlic powder, saute over medium heat until veggies are cooked through but still bright and vibrant.
  5. Once chicken is cooked through, remove from baking dish and thinly slice and mix in with vegetables.
  6. Serve stir-fried vegetables and chicken on their own or with rice if desired, and garnish with fresh chopped cilantro.

Tips: To shorten your cooking time, cut chicken breasts into smaller pieces or use chicken tenders.
Notes: Rice is great to serve with this as it soaks up the sauce but it does add additional carbohydrates. Choose brown rice for added fiber and keep in mind that 1/4 cup of cooked rice is about 12-15 grams of carbohydrate. Also consider serving with cauliflower "rice" for another alternative.

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Nutrition facts

Serves 5

  • calories: 234
  • calories from fat: 71
  • cholesterol: 75mg
  • dietary fiber: 2.7g
  • potassium: 539mg
  • protein: 29.1g
  • saturated fat: 2.0g
  • sodium: 501mg
  • sugars: 5.0g
  • total carbohydrates: 10.1g
  • total fat: 7.9g
  • trans fat: 0.0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.net cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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