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| General Category : Main Course |
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| Food Group : Vegetables, Nuts, Poultry-Chicken |
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| Preparation Method : Skillet |
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| Toss this summery chicken mixture with hot cooked penne and a bit of extra-virgin olive oil, or spoon it over a bed of rice. |
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Ingredients
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1 lb (500 g) boneless skinless chicken breasts or thighs |
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2 green or yellow zucchini |
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4 cloves garlic, thinly sliced |
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1/2 cup (125 mL) walnut halves |
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1/2 cup (125 mL) fresh mint leaves |
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Salt, pepper and extra-virgin olive oil |
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Preparation
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Cut chicken into ¾-inch (2 cm) chunks; sprinkle with ¼ tsp (1 mL) each salt and pepper. Halve zucchini lengthwise; cut into ¾-inch (2 cm) pieces.
In nonstick skillet, heat 1 tbsp (15 mL) oil over medium-high heat; stir-fry chicken until browned and no longer pink inside, 5 to 7 minutes. Transfer to plate.
Wipe out skillet; heat 1 tbsp (15 mL) oil over medium-high heat. Fry zucchini, garlic, walnuts and pinch each salt and pepper until zucchini is light golden and tender-crisp, about 4 minutes. Stir in mint and return chicken and any accumulated juices to skillet; stir-fry until hot, about 1 minute.
Makes 4 servings.
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Nutritional information
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| Per serving: about 309 cal, 30 g pro, 19 g total fat (2 g sat. fat), 7 g carb, 3 g fibre, 66 mg chol, 211 mg sodium. % RDI: 4% calcium, 14% iron, 5% vit A, 10% vit C, 16% folate. |
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Source
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Homemakers Magazine: Summer 2004
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