Low Fat Chicken and Veggie Saute
Bursting with vibrant colors and wholesome flavors, this Low Fat Chicken and Veggie Sauté is the perfect quick and healthy dinner option. Tender strips of boneless, skinless chicken breast are lightly browned and paired with crisp-tender vegetables like red bell pepper, zucchini, broccoli, and julienned carrots. Infused with garlic, a splash of low-sodium chicken broth, and a touch of soy sauce, this dish delivers a guilt-free, savory taste in every bite. Ready in just 30 minutes, it's a low-fat, high-protein one-pan wonder that’s perfect for busy weeknights. Serve it with brown rice or a light salad to keep things balanced and satisfying. This recipe is a delightful choice for anyone seeking a nutritious meal that doesn’t skimp on flavor!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breast
- 2 teaspoons olive oil
- 3 cloves garlic, minced
- 1 piece red bell pepper, sliced
- 1 medium zucchini, sliced into half-moons
- 2 cups broccoli florets
- 1 medium carrot, julienned
- 0.25 cup low-sodium chicken broth
- 2 teaspoons soy sauce (low-sodium)
- 0.25 teaspoon ground black pepper
- salt (optional and to taste)
Instructions
Begin by preparing your ingredients. Slice the chicken breasts into thin strips and set aside. Slice the vegetables as described in the ingredients list.
Heat a large, non-stick skillet over medium-high heat. Add 1 teaspoon of olive oil to the pan.
Add the chicken strips to the skillet and sauté for 5-6 minutes, or until lightly browned and fully cooked. Remove the chicken from the skillet and set it aside.
Add the remaining 1 teaspoon of olive oil to the same skillet. Toss in the minced garlic and stir for 30 seconds until fragrant.
Add the sliced red bell pepper, zucchini, broccoli florets, and julienned carrots to the skillet. Stir-fry the vegetables for 5 minutes, or until they are tender-crisp.
Return the cooked chicken to the skillet. Add the chicken broth, soy sauce, ground black pepper, and optional salt. Stir everything together and cook for an additional 2-3 minutes to heat through and combine the flavors.
Remove from heat and serve hot. This dish pairs well with brown rice or a side salad for a complete, low-fat meal.
Nutrition Facts
Calories |
990 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.8 g | 54% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1109 mg | 48% | |
| Total Carbohydrate | 32.0 g | 12% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 14.3 g | ||
| Protein | 120.2 g | 240% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 203 mg | 16% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1961 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
