Stir Fried Chicken with Zucchini and Yellow Squash
This quick and easy recipe begins with cubes of chicken breast marinated in Asian spices and stir fried with spring vegetables. Once you’ve taken the time to marinate the chicken (and that is very easily done before breakfast)the rest of the dish comes together in time for a quick meal. The chicken is tender and savory, and the vegetables are crisp tender and bursting with flavor.
Serving Ideas : Serve with steamed rice.
Optional: Include chopped brocolli florets, sliced carrots, and or diced eggplant.
Start to Finish Time:45 minutes (plus time for marinating)
Level of Difficulty: 2-Easy
Serves 2 but is easily doubled or tripled
Ingredients:
8 ounces chicken breast — boneless, skinless, cubed
2 tablespoons extra virgin olive oil — divided
2 tablespoons soy sauce — divided
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 teaspoon ground ginger
1/2 teaspoon mustard powder
1/2 teaspoon Chinese Five Spice Powder*
1 cup asparagus spears — cut in 1″ pieces
1 cup onion — thinly sliced
2 cups zucchini — thinly sliced
1 cup yellow squash — thinly sliced
1/2 cup red bell pepper — thinly sliced
1 cup mushrooms — thinly sliced
1/4 cup scallions — thinly sliced for garnish
1 teaspoon garlic — minced
Procedure:
Earlier in the day, make a marinade with half the sesame oil, half the soy sauce, and the salt, pepper, ginger, mustard and five spice blend. Mix with the cubed chicken and marinate at least one hour.
At cooking time, drain the marinated chicken and discard the marinade.
Heat the reserved oil in a wok or large skillet and saute the chicken until very nearly done (about 5 minutes)
Remove the chicken and keep warm. Saute the veggies until crisp tender. Season with the remaining soy sauce.
Return the chicken to the pan, and heat through. Garnish with the sliced scallions and serve immediately.
Nutrition:
Per Serving (excluding unknown items): 391 Calories; 23g Fat (51.0% calories from fat); 26g Protein; 23g Carbohydrate; 7g Dietary Fiber; 58mg Cholesterol; 1366mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 4 1/2 Vegetable; 2 1/2 Fat.
* NOTES : Chinese Five Spice Powder is a mixture of Cinnamon, star anise, anise seed, ginger and cloves. Available in Asian markets and online shops. (Try Penzey’s)
Optional: Include chopped brocolli florets, sliced carrots, and or diced eggplant.
Source:
“All Good Gifts”
Copyright:
“Glyn Ruppe Melnyk (All Good Gifts) 2020”
All Good Gifts 