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Lemon Basil Chicken and Vegetables Recipe

Enjoy a healthy family dinner in just 30 minutes by stirring up chicken breasts, a bag of frozen vegetables and stir-fry sauce.

Prep Time: 10 Mins | Total Time: 30 Mins | Makes: 4

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Ingredients:

1 cup (250 mL) uncooked whole grain brown rice
1 lb (500 g) boneless, skinless chicken breasts
1 tsp (5 mL) canola oil
1/4 tsp (1 mL) coarsely ground pepper
1/4 tsp (1 mL) garlic powder
1 medium onion, cut into thin wedges
1 pkg (500 g) Green Giant* VALLEY SELECTIONS* Frozen Bean & Carrot Medley
3/4 cup (175 mL) water
1/2 cup (125 mL) bottled stir-fry sauce
1 tsp (5 mL) lemon juice
1 tsp (5 mL) dried basil
1 tsp (5 mL) cornstarch

Method:

Cook rice as directed on package.
Meanwhile, cut chicken into thin strips. In a large non-stick skillet heat oil over medium-high heat. Add chicken; sprinkle with pepper and garlic powder. Cook and stir 4 to 6 minutes or until browned. Add onion; cook and stir 2 minutes.
Stir in frozen vegetables and water. Heat to boiling; reduce heat to medium. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are tender.
Mix stir-fry sauce with lemon juice, basil and cornstarch until smooth; stir into mixture in skillet. Heat to boiling, stirring constantly. Boil and stir 1 minute. Divide rice among bowls. Top with chicken mixture.

Tip: Szechuan or teriyaki stir-fry sauce is delicious in this recipe.

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1 Serving: Calories 410; ( Calories from Fat 65 ); Total Fat 7g ( Saturated Fat 2g , Trans Fat ncg ); Cholesterol 70mg;Sodium 630mg;Total Carbohydrate 61g ( Dietary Fiber 8g , Sugars ncg ); Protein 33g Percent Daily Value* : Vitamin A 100%; Vitamin C 6%; Calcium 10%; Iron 18%

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

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