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Baked Chicken and Vegetable Stir Fry
Whether you're entertaining or relaxing, this recipe hits the spot.
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 3 people
Calories: 258 kcal
Course:
Main Course
Ingredients
- 12 ounces boneless and skinless chicken breasts
- 1 cup Italian beans sliced
- 1 cup cauliflower sliced
- 1 cup sliced carrots
- 1 cup yellow squash sliced
- 1/4 cup canned red kidney beans
- 1/4 teaspoon garlic powder
- salt and pepper to taste
- 1 1/2 teaspoon creole seasoning
- 2 tablespoons cooking oil or cooking spray
Instructions
- Rub the creole seasoning on the chicken breasts. Let stay for at least 30 minutes
- Heat a pan, pour-in 1 tablespoon cooking oil.
- Sear the chicken breast for 1 to 2 minutes.
- Preheat oven to 350 degrees Fahrenheit. Bake the seared chicken breast for 12 to 15 minutes. Note: The thicker the cut, the longer the baking time.
- Remove the chicken from the oven and allow to rest. Set aside.
- On the same pan where the chicken was seared, pour remaining cooking oil.
- When the oil becomes hot, put-in the carrots, Italian beans, cauliflower, red kidney beans, and yellow squash. Sprinkle with garlic powder, salt, and pepper. Stir fry (in high heat) for 5 to 8 minutes.
- Transfer to a serving plate. Top with the sliced baked chicken.
- Serve. Share and enjoy!
Cup of Yum
Nutrition Information
Calories
258kcal
(13%)
Carbohydrates
12g
(4%)
Protein
26g
(52%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Cholesterol
72mg
(24%)
Sodium
216mg
(9%)
Potassium
837mg
(24%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
7710IU
(154%)
Vitamin C
29.3mg
(33%)
Calcium
37mg
(4%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 3people
Amount Per Serving
Calories 258
% Daily Value*
| Calories | 258kcal | 13% |
| Carbohydrates | 12g | 4% |
| Protein | 26g | 52% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 72mg | 24% |
| Sodium | 216mg | 9% |
| Potassium | 837mg | 18% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 7710IU | 154% |
| Vitamin C | 29.3mg | 33% |
| Calcium | 37mg | 4% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.