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Dinner

Sliced chicken with stir-fry vegetables

Makes 4 servings

 

Prep time: 20 min

Cooking time: 25 min

Difficulty: Easy

Ingredients

1-2 tbsp

good-quality olive oil, divided

4

boneless, skinless chicken breast halves

 

salt, to taste

 

freshly ground black pepper, to taste

½ cup

all-purpose flour, for dredging

2

cloves garlic, peeled and minced

1 tbsp

fresh ginger, finely chopped

2

small zucchinis, rinsed and trimmed

2

small yellow summer squash, rinsed and trimmed

1

red bell pepper, rinsed; trimmed and cut into strips

1

yellow bell pepper, rinsed; trimmed and cut into strips

1

onion, peeled and sliced

2

carrots, peeled and julienned

 

fresh parsley, to garnish

Directions

  1. Preheat oven to 350ºF. Brush ovenproof baking dish lightly with olive oil.
  2. Rinse chicken under cold running water and pat completely dry with paper towels. Season with salt and pepper. Dredge chicken breasts in flour and shake off any excess.
  3. In a large heavy-bottomed skillet, heat 1 tablespoon oil over medium-high heat. Brown the chicken on both sides, about 3 to 5 minutes per side. Transfer chicken to ovenproof baking dish and bake for 12 to 15 minutes, or until the chicken is cooked through.
  4. Meanwhile, heat a large wok or nonstick skillet over medium-high heat until hot. Add 1 tablespoon oil and carefully swirl to coat the pan. Add the garlic and ginger and cook until fragrant, about 15 seconds. Increase the heat to high; add the vegetables and cook, stirring for several minutes or until vegetables are tender crisp. Season to taste with salt and pepper.
  5. Slice chicken and divide chicken and vegetables between serving plates. Garnish with parsley. Serve.

Nutritional Information

Makes 4 servings

 

Amount per serving

Calories

271

Total fat

5 g

Saturated fat

1 g

Cholesterol

68 mg

Sodium

167 mg

Carbohydrate

25 g

Sugars

6 g

Protein

31 g

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