STIR-FRY CHICKEN AND VEGETABLES
From "The South Beach Diet" copyright 2003. Phase two recipe. I've had difficulty locating this particular medley of frozen vegetables. The only vegetables to avoid: beets, corn, and potatoes.
Provided by WendyMaq
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Heat a large, heavy skillet or wok over high heat until water sizzles when dropped on the metal.
- Add 1 1/2 Tablespoons of the oil and tilt the pan gently in all directions until the oil has coated the surface.
- When the oil is hot (not to the point of smoking), add the chicken breast slices and stir-fry for 2 minutes.
- Remove chicken to a bowl.
- Add remaining oil to the skillet. When hot, add frozen vegetable mix and stir fry for about 4 minutes, until the larger pieces are cooked through.
- Return chicken to skillet, add water and soy. Stir fry for an additional 2 minutes.
- Add spinach. Cover and steam over medium heat for 2 minutes.
- Using tongs, turn spinach once so it will heat evenly. Cover and steam for an additional 2 minutes.
- Remove Chicken and vegetables with slotted spoon. Divide the liquid into small bowls to serve as a gravy or dip.
Nutrition Facts : Calories 277.9, Fat 15.6, SaturatedFat 2.1, Cholesterol 47.6, Sodium 641.5, Carbohydrate 13.8, Fiber 4.9, Sugar 0.5, Protein 22.7
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