A real family favorite, this chicken stir fry will please the most discerning tastes. Plenty of veggies round out this meal, serve over pasta and you’ve got a complete meal. There’s enough here to serve 4 people.
4 skinless chicken breast
6 ounces of dried fettuccine or linguine (whole wheat) optional
nonstick cooking spray
2 cloves garlic minced
1yellow summer squash / 1- red pepper
2 cups broccoli florets
1 Tbs. cooking oil
1 cup cherry tomatoes
4 green onions
1 Tbs. parmesan cheese ( fat-free optional)
1/3 cup of fat- free Italian dressing
Cook pasta to directions on box, drain, return to pan keep warm.
Thinly slice chicken into bite size strips.
Coat an unheated skillet or wok w/cooking spray, medium heat.
Stir fry garlic 15 seconds, add squash and broccoli, red pepper for 4-5 min.
Remove veg. from skillet or wok heat oil stir in chicken strips in hot oil 3-4 min, until cooked.
Return vegetables to pan.
Add cherry tomatoes, green onions and salad dressing, toss cover and heat thoroughly.
Serve, spooning chicken and mixture over hot cooked pasta, sprinkle with parmesan cheese.
An excellent source of protein, chicken is low in saturated fat and calories. Tomatoes and onions add just the right amount of antioxidants and the squash is a great source of Beta Carotene, too. Broccoli is high in Vitamin C. Choose this meal because it’s nutrient dense, low in fat, sodium, cholesterol, sugar and calories.