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Crunchy Asian Chicken and Vegetables

Crunchy Asian Chicken and Vegetables

Stir-fries are a super choice for a quick, complete meal.

Ingredients

  • 2 cups uncooked instant white rice
  • 2 cups water
  • 2 tablespoons vegetable oil
  • 14 to 16 ounces uncooked chicken breast tenders (not breaded)
  • 1/2 cup thinly sliced onion
  • 1/2 cup teriyaki baste and glaze (from 12-ounce bottle)
  • 1/2 cup water
  • 1 cup julienne cut (2 x 1/8 x 1/8 inch) carrots
  • 1 cup Green Giant Select® frozen sugar snap peas (from 1-lb bag), thawed
  • 1 (11 ounce) can mandarin orange segments, drained

Instructions

  1. In 2-quart saucepan, cook rice in 2 cups water as directed on package, omitting salt.
  2. In 12-inch nonstick skillet, heat oil over medium heat.
  3. Add chicken and onion; cook 6 to 8 minutes, turning chicken and stirring onion occasionally, until onion is tender and chicken is no longer pink.
  4. Stir in teriyaki baste and glaze, 1/2 cup water, the carrots and sugar snap peas. Heat to boiling; boil 1 minute.
  5. Reduce heat; cover and simmer 4 to 6 minutes longer, stirring occasionally, until vegetables are crisp-tender.
  6. Gently stir in orange segments.
  7. Serve chicken mixture over rice.

Prep Time: 20 min | Total Time: 20 min | Makes: 4 servings

High Altitude (3500-6500 ft): No change.

If desired, substitute chicken breast strips for stir-fry, for the chicken breast tenders, or you can cut boneless chicken breasts into 1/2-inch-thick strips instead.

Nutrition Information: 1 Serving: Calories 490 (Calories from Fat 70); Total Fat 8g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 50mg; Sodium 960mg; Total Carbohydrate 73g (Dietary Fiber 3g, Sugars 20g); Protein 31g

Percent Daily Value*: Vitamin A 140%; Vitamin C 25%; Calcium 8%; Iron 25%

Exchanges: 3 Starch; 1 1/2 Other Carbohydrate; 1 Vegetable; 3 Very Lean Meat; 1 Fat Carbohydrate Choices: 5

*Percent Daily Values are based on a 2,000 calorie diet.

Recipe and photo credit (used with permission): Betty Crocker/© 2010 ®/TM General Mills


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