Chicken (Or Tofu) Vegetable Sauté |
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Prep Time: 30 Minutes Cook Time: 20 Minutes |
Ready In: 50 Minutes Servings: 4 |
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A light one dish meal loaded with vegetables and lightly seasoned chicken. You can easily substitute tofu for the chicken for a vegetarian version. Ingredients:
1 tablespoon oil |
1 small onion, sliced and cut into strips |
2 medium carrots, cut into 2 inch long strips |
2 garlic cloves, minced (or equivalent dried and reconstituted) |
1 medium green pepper, cut into strips |
1 medium sliced yellow squash, cut into strips |
1 medium sliced zucchini, cut into strips |
1 (14 ounce) can stewed tomatoes, undrained and chopped |
1 tablespoon basil |
1/2 teaspoon lemon pepper |
1 1/2 lbs chicken breasts, cut into 1 inch strips (or substitute 14 oz firm tofu) |
1 teaspoon poultry seasoning |
Directions:
1. Saute chicken (or Tofu) in small fry pan coated with vegetable spray and seasoned with poultry seasoning. Cook until no longer pink and set aside.
2. Place onions, carrots, and garlic in non stick skillet with oil and small amount of water (3-4 Tbls). Cover and cook just until carrots begin to tenderize but are still crunchy.
3. Place squash, zucchini, and bell pepper on top of onions and carrots. Cover and simmer, stir once or twice and cook just until vegetables are crisp tender.
4. Add tomatoes, basil and lemon pepper; stir and cook 1-2 minutes or until thoroughly heated.
5. Remove from heat and serve vegetables over rice and top with the chicken (or Tofu).
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