Low Fat Chicken And Veggie Saute Recipes
SAUTEED CHICKEN AND VEGETABLES
Great way to use those summer garden veggies or fresh from the local farmer's market. Chicken filet with sauteed colorful sweet peppers and long green beans in a flavorful broth. Easy to make but tastes like you've been in the kitchen all day. Great way to impress your guests
Provided by tabasco0697
Categories Chicken
Time 30m
Yield 4 plates, 4 serving(s)
Number Of Ingredients 20
Steps:
- Cut yellow, red and green peppers into thin strips.
- Snap ends off green beans and keep long unless they are really long then snap in two.
- Finely dice red onion.
- Dice fresh tomato.
- Using a fork sift flour, pepper, chicken seasoning and onion powder in a shallow dish.
- In a separate shallow dish beat the two eggs.
- Dredge the chicken breast through the egg then through the flour.
- Add 3 Tbls margarine and 1 tsp olive oil and minced garlic from a jar in large deep skillet until hot.
- Lightly brown chicken over medium heat until light brown then set aside.
- Melt remaining margarine and olive oil.
- Add the red, yellow and green peppers, green beans and red onion and tomato and saute until green beans and peppers are tender but not soggy about 4-10 minutes depending on your idea of tender.
- Add 2 cups of water and the Knorr Homestyle Chicken Stock.
- Bring to a boil
- Turn burner to medium low and add chicken back to skillet and cover with lid.
- Simmer until chicken is done all the way through about 3 minutes depending on the thickness of your chicken breast.
- Prepare basmati rice using package directions.
- Serve chicken and vegetables and "gravy" over rice.
TASTY LOW-CARB EGG AND VEGETABLE SAUTE
Very quick and easy fried eggs with sauteed vegetables. Protein-filled with nutritious vegetables and very little carbs for those, like me, who are always watching their weight.
Provided by ub40swaz
Categories Breakfast and Brunch Eggs Scrambled Egg Recipes
Time 30m
Yield 1
Number Of Ingredients 14
Steps:
- Heat oil in a saute pan over medium-high heat. Saute asparagus, shallot, green pepper, and Chinese okra until shallot is translucent, 5 to 7 minutes. Add tomatoes, salt, black pepper, garlic powder, white pepper, chile powder, and cumin. Cook and stir until spices smell toasted, 1 to 2 minutes.
- Pour eggs into the pan; cook until edges start to dry, about 2 minutes. Flip mixture over and cook until set, 2 to 3 minutes more. Transfer to a plate and sprinkle Thai basil on top.
Nutrition Facts : Calories 278.4 calories, Carbohydrate 21.8 g, Cholesterol 372 mg, Fat 15.2 g, Fiber 4.8 g, Protein 17.6 g, SaturatedFat 3.9 g, Sodium 739.9 mg, Sugar 4.4 g
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