Savory Chicken & Vegetable Saute

savory chicken & vegetable sautee low fat recipe

Savory Chicken & Vegetable Saute
Serves 2
Can be doubled | Can be halved | Makes great leftovers | Can be frozen
Vegetarian Substitutes

This is a quick stir fry, using savory herbs and sea salt instead of the Asian flavors typically associated with the term “stir fry”. We created this dish on a whim the other night when we had a rare evening at home and not much in the fridge, but really wanted a home cooked meal instead of ordering out. It’s one of those recipes where you can dig around in the vegetable drawer and make a number of tasty variations. In addition to the vegetables we used below, I’d go for green beans, zucchini, yellow squash, asparagus, snap peas, leafy greens, mushrooms – any combination would be delicious! The main ingredient I’d really miss in this mix is the tomatoes, so as long as you’ve got those to toss in you’ll have a great dinner in minutes!     ~ Susan

Ingredients:

1 large or 2 small boneless skinless chicken breasts – thinly sliced into bite size pieces
2 teaspoons + 1 teaspoon olive oil
1/2 cup onion – minced
1 large green (or red or yellow) pepper – diced
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
3 cups broccoli florettes
1 cup little tomatoes – cut in half
1/4 cup water
sea salt & black pepper to taste

Instructions:

Heat a large nonstick (or well seasoned cast iron) skillet over medium heat. Add 2 teaspoons of oil and use a spatula to spread the oil evenly over the surface. Add chicken and stir fry just until cooked throughout and a little browned. Remove from pan and set aside.

In the same skillet add the remaining 1 teaspoon of oil and the use the spatula again to coat the surface of the pan with the oil. Add the onion and peppers and sauté over medium heat for 2-3 minutes, until they are getting lightly browned. Add the thyme and oregano and sauté 1 minute more. Add the broccoli, tomato, and 1/4 cup water along with sea salt & black pepper to taste.

Stir it all together and let mixture cook for about two minutes, stirring frequently, until broccoli is bright green and all water is evaporated. Serve hot!

Serving Suggestions:

We enjoyed this for dinner with a side of simple quinoa pilaf (I added some chopped celery, onion & carrot to the pot along with a dash of sea salt and cooked it in with the quinoa).

It would also be good tossed with hot whole grain pasta, or over brown rice.

Vegetarian Substitutes:

Try seitan or diced firm tofu in place of the chicken. Either one will be equally delicious!

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