Lemon Basil Chicken and Veggie Recipe

Looking for an easy Lemon Basil Chicken and Veggie recipe? Learn how to make Lemon Basil Chicken and Veggie using healthy ingredients.


Submitted by 36tennis

Makes 4 servings



Betty Crocker's recipe but healthier version http://www.bettycrocker.com/recipes/recipe.aspx?recipeID=7756&Source=SearchResultPage

Recipe Ingredients for Lemon Basil Chicken and Veggie

1 cup uncooked brown rice
1 pound boneless skinless chicken breasts
1/2 teaspoon ground pepper, coarsely
1/2 teaspoon garlic powder
1 medium onion, cut into thin wedges
8 oz green beans
8 oz carrots
3/4 cup water
4 servings (1/2 cup) lemon stir-fry sauce
1 teaspoon basil, dried
1 teaspoon cornstarch

Recipe Directions for Lemon Basil Chicken and Veggie

  1. Cook rice as directed on package.

  2. Meanwhile, cut chicken into 2x1/4-inch strips. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken; sprinkle with pepper and garlic powder. Cook and stir 4 to 6 minutes or until brown. Add onion; cook and stir 2 minutes.

  3. Cut green beans and carrots into desired lengths.

  4. Stir in green beans, carrots, and water. Heat to boiling; reduce heat to medium. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are tender.

  5. Mix stir-fry sauce, 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.

  6. Makes about 1 1/4 cup per serving.

Categories

Main Dish

Nutrition Facts
Serving Size 407.7g
Amount Per Serving
Calories
452
Calories from Fat
36
% Daily Value*
Total Fat
4.0g
6%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
66mg
22%
Sodium
221mg
9%
Potassium
765mg
22%
Total Carbohydrates
71.3g
24%
Dietary Fiber
5.7g
23%
Sugars
25.7g
Protein
31.9g
Vitamin A 198% Vitamin C 27%
Calcium 8% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in manganese
  • High in niacin
  • Very high in vitamin A
  • High in vitamin B6
  •   Bad points
  • High in sugar
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