Chicken (Or Tofu) Vegetable Sauté Recipe

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Ingredients:

Serving

1 tbsp 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 oz) can stewed tomatoes, undrained and chopped
1 tbsp basil
1/2 tsp lemon pepper
1 1/2 lbs chicken breasts , cut into 1 inch strips (or substitute 14 oz firm tofu)
1 tsp poultry seasoning

Directions:

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.
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.
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.
Add tomatoes, basil and lemon pepper; stir and cook 1-2 minutes or until thoroughly heated.
Remove from heat and serve vegetables over rice and top with the chicken (or Tofu).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	508.75 Kcal (2130 kJ)
Calories from fat	276.01 Kcal
		% Daily Value*
Total Fat	30.67g	47%
Cholesterol	70.02mg	23%
Sodium	942.14mg	39%
Potassium	579.1mg	12%
Total Carbs	32.76g	11%
Sugars	3.06g	12%
Dietary Fiber	3.74g	15%
Protein	26.72g	53%
Vitamin C	31.1mg	52%
Vitamin A	0.3mg	10%
Iron	1.9mg	11%
Calcium	58.3mg	6%

Amount Per 100 g
Calories	192.56 Kcal (806 kJ)
Calories from fat	104.47 Kcal
		% Daily Value*
Total Fat	11.61g	47%
Cholesterol	26.5mg	23%
Sodium	356.6mg	39%
Potassium	219.19mg	12%
Total Carbs	12.4g	11%
Sugars	1.16g	12%
Dietary Fiber	1.42g	15%
Protein	10.11g	53%
Vitamin C	11.8mg	52%
Vitamin A	0.1mg	10%
Iron	0.7mg	11%
Calcium	22.1mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

12

Points
14

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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