Lemon Basil Chicken and Vegetables

Gluten Free
Dairy Free
Health score
35%
Lemon Basil Chicken and Vegetables
30 min.
4
341kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this vibrant Lemon Basil Chicken and Vegetables recipe! Perfectly balanced and bursting with flavor, this dish is not only easy to prepare but also ready in just 30 minutes, making it an ideal choice for busy weeknights or a satisfying lunch.

The star of this recipe is the tender, juicy chicken, marinated in a zesty lemon-basil stir-fry sauce that elevates the dish to new heights. Paired with a colorful medley of frozen baby beans and carrots, this meal is as nutritious as it is appetizing. The addition of brown rice not only provides a hearty base but also contributes to the dish's wholesome appeal, ensuring you feel satisfied without the heaviness of gluten or dairy.

With a caloric breakdown that emphasizes protein and healthy carbohydrates, this Lemon Basil Chicken and Vegetables dish is a guilt-free indulgence that the whole family will love. Whether you’re serving it for dinner or packing it for lunch, this recipe is sure to impress with its delightful flavors and vibrant presentation. Get ready to savor a meal that’s not only good for you but also a feast for the senses!

Ingredients

  • cup brown rice uncooked
  • pound chicken breast boneless skinless
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon garlic powder 
  • medium onion cut into thin wedges
  • pound the salad frozen
  • 0.8 cup water 
  • 0.5 cup optional: lemon 
  • teaspoon cornstarch 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook rice as directed on package.
  2. Meanwhile, cut chicken into 2x1/4-inch strips. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat.
  3. Add chicken; sprinkle with pepper and garlic powder. Cook and stir 4 to 6 minutes or until brown.
  4. Add onion; cook and stir 2 minutes.
  5. Stir in frozen vegetables and water.
  6. Heat to boiling; reduce heat to medium. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are tender.
  7. Mix stir-fry sauce and cornstarch until smooth; stir into mixture in skillet.
  8. Heat to boiling, stirring constantly. Boil and stir 1 minute. Divide rice among bowls. Top with chicken mixture.

Nutrition Facts

Calories341kcal
Protein34.88%
Fat11.63%
Carbs53.49%

Properties

Glycemic Index
37.06
Glycemic Load
21.34
Inflammation Score
-9
Nutrition Score
26.013912874719%

Flavonoids

Eriodictyol
5.66mg
Hesperetin
7.39mg
Naringenin
0.15mg
Luteolin
0.51mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.14mg
Quercetin
5.88mg

Nutrients percent of daily need

Calories:340.89kcal
17.04%
Fat:4.4g
6.77%
Saturated Fat:0.93g
5.83%
Carbohydrates:45.54g
15.18%
Net Carbohydrates:42.67g
15.51%
Sugar:1.83g
2.04%
Cholesterol:72.57mg
24.19%
Sodium:166.96mg
7.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.69g
59.39%
Manganese:2.02mg
101.15%
Vitamin B3:14.56mg
72.79%
Vitamin B6:1.24mg
61.98%
Vitamin C:43.75mg
53.03%
Selenium:37.05µg
52.93%
Phosphorus:421.02mg
42.1%
Magnesium:115.57mg
28.89%
Vitamin A:1329.29IU
26.59%
Vitamin B5:2.55mg
25.48%
Potassium:822.55mg
23.5%
Vitamin B1:0.33mg
21.8%
Folate:64.24µg
16.06%
Zinc:1.93mg
12.87%
Copper:0.25mg
12.47%
Iron:2.23mg
12.39%
Vitamin B2:0.2mg
11.98%
Fiber:2.88g
11.51%
Calcium:51.34mg
5.13%
Vitamin B12:0.23µg
3.78%
Vitamin E:0.26mg
1.76%