Recipe: 10-Minute Italian Chicken Stir-Fry

10-Minute Italian Chicken Stir-Fry
Source: the American Institute for Cancer Research

To save time, the following recipe uses pre-sliced mushrooms, a jar of minced garlic, and a bag of frozen mixed vegetables that includes zucchini and peppers. If you prefer to use fresh vegetables, substitute one large zucchini, diced, and 1 large red pepper, cored and diced.

1 Tbsp. canola oil
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 (16-oz.) bag frozen mixed vegetables for stir-fry
1 tsp. finely minced garlic
1/2 cup sliced fresh mushrooms
1 tsp. dried basil
1 tsp. dried oregano
1/2 cup fat-free, reduced-sodium chicken broth
2 Tbsp. grated Parmesan cheese
Salt and freshly ground black pepper, to taste
2 cups cooked hot rice, preferably brown

Place large skillet over high heat. Add oil, swirl to coat pan and heat oil until very hot. Add chicken and stir-fry until it loses pink color. With slotted spoon, remove chicken from pan and set aside. Add garlic and stir-fry until garlic is fragrant, about 1 minute.

Add vegetables to pan. Stir-fry about 2 minutes. Return chicken to pan. Add basil, oregano and chicken broth. Stir-fry until chicken is opaque throughout, about 4 minutes. Add cheese and toss. Season to taste with salt and pepper.

Serve immediately, including juices from pan, over hot cooked rice, preferably brown.

Makes 4 servings

Per serving: 316 calories, 7 g. total fat (1 g. saturated fat), 27 g. carbohydrate,
27 g. protein, 6 g. dietary fiber, 244 mg. sodium.