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UW Health SMPH
American Family Children's Hospital
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Quickie Chicken Stir-Fry

3 boneless, skinless chicken breast halves (about 1 lb.)
1 glove garlic, minced
1 cup broccoli florets
1 cup red pepper strips
1 cup carrots, sliced
¼ cup green onion, chopped
1/3 cup reduced-calorie salad dressing (Miracle WhipTM light)
1 Tbsp. soy sauce
½ tsp. ground ginger
Cut chicken crosswise into ¼-inch strips. Spray hot skillet with non-stick cooking spray; add chicken and garlic. Stir-fry 3 to 5 minutes or until chicken is tender. Remove chicken to plate and stir-fry vegetables 3 to 5 minutes. Reduce heat to medium. Stir in salad dressing, soy sauce and ginger; simmer one minute. Return chicken to skillet to reheat and serve over hot cooked rice. 
 
Yield: 4 servings
 
Nutrition Information Per Serving
  • Calories 210
  • Total Fat 5.5 grams
    • Saturated Fat 1 grams
    • Monounsaturated 1.5 grams
  • Sodium 490 mg
  • Total Carbohydrates 10 grams
    • Fiber 2 grams
  • Protein 28 grams