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Chicken and Vegetable Saute

A lot of "made in 30 minutes" dinners fail to deliver on the nutritional front, but not his chicken and vegetable saute. Lean chicken, fiber-packed beans and vitamin-packed broccoli do the trick deliciously. When shredding lemon peel, remove the super-thin yellow part only as the pithy white substance beneath it is bitter.

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  • Makes: 4 servings
  • Prep: 15 mins
  • Cook: 16 mins

Chicken and Vegetable Saute

Directions

  1. Fill a 3-quart saucepan about 2/3 full with water; add 1/2 teaspoon salt. Bring to boiling; add broccoli and carrots. Boil 3 minutes or until crisp-tender. Drain vegetables and place in bowl of ice water to stop cooking. When cool, drain; set aside.
  2. Heat oil in a very large nonstick skillet over medium-high heat. Season chicken with salt and pepper. Cook over medium-high heat until browned and cooked through about 10 to 12 minutes, turning occasionally to brown evenly. Remove from skillet; set aside.
  3. Reduce heat to medium-low. Add onion and season with salt and pepper. Cook and stir for 2 minutes. Increase heat to medium-high. Add beans, broth, lemon peel, vegetables, and chicken. Cook and stir 1 minute or until heated through. Makes 4 servings.

Nutrition Facts (Chicken and Vegetable Saute)

  • Per serving:
  • 356 kcal cal.,
  • 6 g fat
  • (1 g sat. fat,
  • 1 g polyunsaturated fat,
  • 3 g monounsatured fat),
  • 82 mg chol.,
  • 587 mg sodium,
  • 33 g carb.,
  • 8 g fiber,
  • 4 g sugar,
  • 43 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet

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