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Pan Steamed Veggies with Chicken Recipe

Looking for an easy pan steamed veggies with chicken recipe? Learn how to make pan steamed veggies with chicken using healthy ingredients.


Submitted by mendogurl

Makes 2 servings



Some veggies and chicken to make a good low calorie meal. I watch how much salt i eat so i use as little as i can. The soy sauce adds great flavor!

Recipe Ingredients for pan steamed veggies with chicken

3 slice Squash, Summer, Zucchini, Includes Skin
Squash, Summer, Zucchini, Includes Skin
Carrot
Cauliflower
Broccoli
Celery
land o lakes butter
Chicken
Soy Sauce
Garlic
Onion Red
Cayenne Pepper
Pepper, Black

Recipe Directions for pan steamed veggies with chicken

  1. In a medium sized bowl or edged plate defrost one chicken breast in the microwave for about 6 minutes.

  2. remove and cut to desired portion(i usually cut it a little unevenly in half depending on the size).Cut into small pieces and cook on medium high heat(my stove goes up to 9 so i cook it on about 7)with a clove of garlic and butter.

  3. Stir for the amount of time it takes the vegetables to cook(about 10 minutes tops)until chicken is golden and no longer pink.

  4. While the chicken cooks melt a little bit of butter in a large frying pan on 7,add a little soy sauce and stir.

  5. add 1 cup celery(or less),1 medium sized carrot chopped in desired thickness,zucchini cut in half then into slices,broccoli,cauliflower, and 1 small red onion(or 1/2 large red onion)chopped to desired style. stir for 2 or 3 minutes then put a lid on it occasionally stirring each minute for about 5 minutes so the bottom veggies dont burn.(goal is to slightly steam veggies without making them completely soft or mooshy)

  6. once the veggies are firm and not too hard remove from heat and set aside with lid on.

  7. Once everything is done serve onto 2 plates or large bowls.

Categories

Chicken, Vegetables, Main Dish, Fry, Microwave, Slow Cook

Nutrition Facts
Serving Size 441.1g
Amount Per Serving
Calories
290
Calories from Fat
27
% Daily Value*
Total Fat
3.0g
5%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
64mg
21%
Sodium
1103mg
46%
Potassium
1191mg
34%
Total Carbohydrates
21.0g
7%
Dietary Fiber
6.6g
26%
Sugars
10.0g
Protein
26.9g
Vitamin A 170% Vitamin C 130%
Calcium 10% Iron 8%
* 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
91% confidence
A
  Good points
  • Very low in saturated fat
  • High in niacin
  • High in potassium
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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