Lemon Basil Chicken and Vegetables

Gluten Free
Dairy Free
Health score
35%
Lemon Basil Chicken and Vegetables
30 min.
4
334kcal

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 combination of tender chicken strips, colorful frozen vegetables, and a zesty lemon-basil stir-fry sauce creates a delightful medley that will tantalize your taste buds. With a caloric count of only 334 kcal per serving, you can indulge without the guilt. Plus, the dish is packed with protein, making it a nutritious option for anyone looking to maintain a healthy lifestyle.

Imagine the aroma of garlic and pepper wafting through your kitchen as you sauté the chicken and onions, followed by the vibrant colors of the vegetables coming together in a delicious stir-fry. Serve it over fluffy brown rice for a complete meal that’s sure to impress your family and friends. Whether you’re a seasoned cook or just starting out, this Lemon Basil Chicken and Vegetables recipe is a fantastic addition to your culinary repertoire. Get ready to enjoy a delightful dish that’s as pleasing to the eye as it is to the palate!

Ingredients

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

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

Calories334kcal
Protein35.79%
Fat11.85%
Carbs52.36%

Properties

Glycemic Index
48.19
Glycemic Load
20.92
Inflammation Score
-9
Nutrition Score
25.655217538709%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:333.9kcal
16.69%
Fat:4.34g
6.68%
Saturated Fat:0.92g
5.77%
Carbohydrates:43.15g
14.38%
Net Carbohydrates:40.97g
14.9%
Sugar:1.18g
1.31%
Cholesterol:72.57mg
24.19%
Sodium:166.55mg
7.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.5g
58.99%
Manganese:2.05mg
102.48%
Vitamin B3:14.56mg
72.8%
Vitamin B6:1.22mg
61.15%
Selenium:36.95µg
52.79%
Phosphorus:418.45mg
41.85%
Vitamin C:30.25mg
36.66%
Vitamin A:1481.71IU
29.63%
Magnesium:115.37mg
28.84%
Vitamin B5:2.5mg
25.04%
Potassium:794.83mg
22.71%
Vitamin B1:0.32mg
21.16%
Folate:63.37µg
15.84%
Zinc:1.94mg
12.92%
Copper:0.25mg
12.56%
Vitamin K:12.99µg
12.37%
Iron:2.17mg
12.04%
Vitamin B2:0.2mg
11.81%
Fiber:2.18g
8.73%
Calcium:49.76mg
4.98%
Vitamin B12:0.23µg
3.78%
Vitamin E:0.25mg
1.65%