A lot of 30-minute dinners fail to deliver on nutrition, but not this chicken and vegetable saute. Lean chicken, fiber-rich beans, and vitamin-packed broccoli do the trick, and do so deliciously.

Source: Better Homes and Gardens


Ingredient Checklist


Instructions Checklist
  • 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.

Instructions Checklist
  • 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.

Instructions Checklist
Instructions Checklist
Instructions Checklist
  • 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

356 calories; 6 g total fat; 1 g saturated fat; 1 g polyunsaturated fat; 3 g monounsaturated fat; 82 mg cholesterol; 587 mg sodium. 1096 mg potassium; 33 g carbohydrates; 8 g fiber; 4 g sugar; 43 g protein; 0 g trans fatty acid; 102 IU vitamin a; 49 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 17 mg niacin equivalents; 1 mg vitamin b6; 137 mcg folate; 1 mcg vitamin b12; 121 mg calcium; 3 mg iron;

Reviews (2)

67 Ratings
  • 5 star values: 31
  • 4 star values: 14
  • 3 star values: 9
  • 2 star values: 3
  • 1 star values: 10
Rating: 1 stars
This was very bland for our taste, I will try some garlic and fresh basil in the left overs for tomorrow.
Rating: Unrated
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