Chicken and Vegetable Saute
cups broccoli florets
medium carrots, cut lengthwise into strips
tablespoon olive oil
medium boneless skinless boneless chicken breasts (1-1/4 pounds total), cut lengthwise into thirds
cup reduced-sodium chicken broth
15 ounce can great Northern beans, rinsed and drained
tablespoon finely shredded lemon peel
- 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.
- 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.
- 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