Monday, October 13, 2008
Healthy Recipe- Two-Skillet Spicy Chicken and Veggies
You can serve this plain, or wrapped in low-carb tortillas (I love La Tortilla Factory Garlic Herb tortillas- 3 gr carb and 50 calories apiece), topped with a bit of cheese. Or you could serve it with 2/3 cup of rice (lots of carb- I don't eat rice much any more) or whole wheat pasta (210 calories, 33gr carb). It's wonderful no matter how you serve it. We use a Thai hot sauce, but any hot/soy/stir fry sauce will work.
And yeah- there's a lot of sodium in this dish. Sub low-sodium spices and soy sauce if you want.
This whole pan is two servings, but you could divide it three ways and no one would go away hungry.
Two-Skillet Spicy Chicken and Veggies
2 boiled Chicken Breasts, cut into small chunks
2 tbsp olive oil
1 medium summer squash, sliced (the widest pieces quartered)
1 cup broccoli florets (fresh or frozen)
1/2 cup sliced baby carrots
1 cup Cherry Tomatoes, halved
Assorted spices (we use Garlic salt, Johnny Salt, Freshly Ground Pepper and Lemon Pepper)
Hot Sauce to taste
2 tbsp Soy sauce
In one skillet, heat 1 tbsp Olive Oil. Add the boiled/cubed chicken, spices to taste and Hot Sauce. Heat through.
As the chicken heats, in another skillet, heat 1 tbsp Olive Oil on high. Add the carrots and stir for 1 minute. Add the Broccoli, and stir for 1 minute. Add the summer squash, and stir for 1 minute. Add the tomatoes and stir. Stir the spiced chicken into the veggies, and heat for 1 minute. Add Soy Sauce to taste.
Serve plain, in low-carb tortillas as wraps, or with pasta or rice (don't forget to count the calories/carbs of those extras).
Plain (without tortillas or side dishes): 245 calories, 13 gr carb