Healthy Delicious Recipes: Chicken Harvest Stir Fry

Healthy delicious recipes, as used in this article, is a reference to arrangements of food that are tasty, good for you, and don’t take long to make.

I said in one of my earlier articles, Healthy Delicious Recipes, that many of us like to eat different types of food. We also want them to be quick and healthy.

Many of the delicious recipes I share with you are not only healthy, but they are low calorie and have low carbohydrate. This recipe fits the category of low calorie and low carbohydrate. The recipe will also aid with watching your weight and managing your time.

Please remember that it is recommended that diabetics eat no more than 45 carbohydrates in their meals and 15 carbohydrates in their snacks.

Chicken Harvest Stir-Fry
A simple stir-fry with pan seared chicken tenderloins and fresh vegetables such as carrots, green beans, and zucchini.


    2 1/2 tbsp canola oil
    1 large red onion cut into quarters and thinly sliced (~ 8 oz)
    2 large carrots, sliced 1/2-inch thick
    5 1/3 oz fresh green beans, cut into 1-inch lengths
    2 medium zucchini, sliced 1/2-inch thick (~ 8 oz)
    2 medium yellow squash, sliced 1/2-inch thick (~ 8 oz)
    8 oz of chicken tenderloin
    1 cup low fat unsalted chicken broth
    2/3 tsp ground thyme
    3 tsp garlic powder
    3 tsp onion powder
    1 1/3 pinch black pepper, freshly ground (to taste)
    1 1/3 pinch salt (optional)

1. In a large nonstick skillet or wok, heat 1 1/3 tbsp of canola oil over medium-high heat. When hot, add chicken tenderloin, and fry until brown on one side and turn over to brown on the other side, about 10 minutes. Cook one ounce of meat per person. If you want more meat, make sure you add 25 calories, .3g of fat, 6 g of protein per ounce added

2. As the chicken is cooking take a large nonstick skillet or wok, heat 1 1/3 tbsp of canola oil over medium-high heat. When hot, add onion, and stir fry until onion wilts, about 4 minutes.

3. Add carrots and green beans. Continue to stir fry for 5 minutes. Add zucchini and squash. Stir fry for 2 minutes.

4. Stir in the cooked chicken, chicken broth, and thyme. Cover and cook until vegetables are tender, about 5 more minutes.

Nutrition Facts
Makes 8 servings

Amount Per Serving

Calories - 201.5

Total Carbs - 28.8 g

Dietary Fiber - 7.7 g

Sugars - 5.2 g

Total Fat – 3.3 g

Saturated Fat - 0.4 g

Unsaturated Fat - 2.6 g

Potassium - 616.8 mg

Protein - 15.4 g

Sodium - 87.4 mg

Dietary Exchanges - 1/2 Fat, 2 Starch, 1 Vegetable

Conclusion: The above simple healthy delicious recipe is not very difficult to make. Yes, we can enjoy food and make them healthier for us. Learn to look at your favorite recipes and make small changes to make them healthier.

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