Chicken and Vegetable Sauté


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.

Prep Time:
15 mins
Cook Time:
16 mins
Total Time:
31 mins


  • 2 cup broccoli florets

  • 4 medium carrots, cut lengthwise into strips

  • 1 tablespoon olive oil

  • 4 medium boneless skinless boneless chicken breasts (1-1/4 pounds total), cut lengthwise into thirds

  • ½ of a medium red onion, cut in thin wedges

  • ½ cup reduced-sodium chicken broth

  • 1 15 ounce can great Northern beans, rinsed and drained

  • 1 tablespoon finely shredded lemon peel


  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.

    Chicken and Vegetable Sauté
    Karla Conrad

Nutrition Facts (per serving)

356 Calories
6g Fat
33g Carbs
43g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 356
% Daily Value *
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 82mg 27%
Sodium 587mg 26%
Total Carbohydrate 33g 12%
Total Sugars 4g
Protein 43g
Vitamin C 49mg 245%
Calcium 121.2mg 9%
Iron 3.2mg 18%
Potassium 1096mg 23%
Folate, total 137.1mcg
Vitamin B-12 0.5mcg
Vitamin B-6 1.1mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Related Articles