Makes 6 servings
2 Tablespoons canola or vegetable oil
2 Tablespoons minced garlic (10 to 12 cloves)
1 large red onion, quartered and cut into strips
1 red bell pepper, cut into thin strips, about 1-inch long
1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
6 Tablespoons reduced-sodium soy sauce, or to taste
1 Tablespoon brown sugar
1 1/2 cups fresh basil leaves, coarsely chopped
Serve this flavor-packed stir-fry over quick-cooking quinoa for a lightning fast weeknight meal.
1. Heat the oil in a large skillet over medium-high heat. Add the garlic, onion, and pepper, and saute for 2 minutes. Add the chicken and stir-fry until it starts to brown on all sides, but is not cooked through, 3 to 5 minutes.
2. In a small bowl, combine the soy sauce and sugar, and add them to the pan. Continue to cook the chicken, uncovered, tossing it occasionally, until it’s cooked through, 2 to 3 more minutes.
3. Add the basil, toss well, and serve.
Carbohydrates: 10 g
Fat: 6 g
Protein: 29 g
Fiber: 1 g