Summer Chicken Stir-Fry

Gluten Free
Dairy Free
Health score
25%
Summer Chicken Stir-Fry
30 min.
4
445kcal

Suggestions


Welcome to the vibrant world of summer flavors with our delightful Summer Chicken Stir-Fry! This dish is not only a feast for the eyes but also a wholesome meal that caters to those seeking gluten-free and dairy-free options. Perfectly balanced and ready in just 30 minutes, it’s an ideal choice for a quick lunch or a satisfying dinner after a long day.

Imagine tender pieces of boneless chicken, sautéed to perfection, and combined with a colorful medley of fresh vegetables like yellow summer squash and crisp sugar snap peas. The addition of aromatic garlic and a savory stir-fry sauce elevates this dish, making it a true crowd-pleaser. Each bite bursts with flavor, while the fluffy white rice serves as a comforting base, soaking up all the delicious juices.

Whether you’re cooking for family or entertaining friends, this Summer Chicken Stir-Fry is sure to impress. It’s not just a meal; it’s a celebration of seasonal produce and healthy eating. With a caloric breakdown that keeps you energized, you can enjoy this dish guilt-free. So, roll up your sleeves and get ready to whip up a dish that embodies the essence of summer!

Ingredients

  • cup rice long-grain white uncooked
  • cups water 
  • tablespoons vegetable oil 
  • lb chicken breast boneless skinless cut into 1-inch pieces
  • cup onion chopped
  • medium to 3 sized squashes yellow cut in half lengthwise, then cut crosswise into 1/2-inch pieces ( 2 cups)
  • cup sugar snap peas fresh
  • cloves garlic finely chopped
  • 0.5 cup sauce 
  • cup tomatoes chopped

Equipment

  • frying pan

Directions

  1. Cook rice in water as directed on package. Meanwhile, in 12-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Cook chicken in oil 6 to 8 minutes, stirring occasionally, until no longer pink in center.
  2. Remove chicken from skillet; cover to keep warm.
  3. In same skillet, heat remaining 1 tablespoon oil. Cook onion, squash and peas in oil 5 minutes, stirring occasionally.
  4. Add garlic; cook 1 minute longer.
  5. Add stir-fry sauce and chicken; cook 2 to 3 minutes longer or until heated through.
  6. Remove from heat. Stir in tomato.
  7. Serve over rice.

Nutrition Facts

Calories445kcal
Protein27.62%
Fat21.32%
Carbs51.06%

Properties

Glycemic Index
47.05
Glycemic Load
24.31
Inflammation Score
-8
Nutrition Score
23.914347773013%

Flavonoids

Naringenin
0.25mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.3mg
Myricetin
0.08mg
Quercetin
8.36mg

Nutrients percent of daily need

Calories:445.19kcal
22.26%
Fat:10.42g
16.03%
Saturated Fat:1.84g
11.53%
Carbohydrates:56.16g
18.72%
Net Carbohydrates:52.69g
19.16%
Sugar:12.71g
14.13%
Cholesterol:72.57mg
24.19%
Sodium:501.31mg
21.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.37g
60.75%
Vitamin B3:13.47mg
67.35%
Vitamin B6:1.27mg
63.72%
Selenium:44.05µg
62.93%
Vitamin C:41.25mg
50%
Manganese:0.87mg
43.53%
Phosphorus:364.38mg
36.44%
Potassium:931.22mg
26.61%
Vitamin B5:2.51mg
25.12%
Vitamin K:24.97µg
23.78%
Vitamin B2:0.31mg
18.49%
Magnesium:73.24mg
18.31%
Vitamin A:807.56IU
16.15%
Folate:60.18µg
15.04%
Vitamin B1:0.22mg
14.93%
Fiber:3.47g
13.9%
Copper:0.26mg
13.13%
Zinc:1.67mg
11.15%
Iron:1.85mg
10.3%
Vitamin E:1.25mg
8.31%
Calcium:63.04mg
6.3%
Vitamin B12:0.23µg
3.78%