A Quick Meal When Time is Short

When time is running short and you have to put a meal on the table it's often tempting to run out and pick up fast food. But not only is fast food not always fast (I once sat in the drive thru for 40 minutes to pick up chicken because I didn't have enough time to fix something at home! ) it's expensive and not very healthy or good for you.

This is a favorite meal for when unexpected company shows up or for a quick family dinner.

 Quick, easy to prepare and filled with lots of veggies. It takes about 30 minutes from start to finish...

Chicken and Veggie Stir Fry

Chop up lots of your favorite veggies.

Fry them quickly in a little oil.

Brown the chicken and add the veggies. Serve over rice and ENJOY!


This is how you do it...

Gather your ingredients:

3 Tablespoons of oil for cooking.
3 or 4 lean skinless chicken breast (about 1 pound)

Marinade:
4 Tablespoons soy sauce
2 Tablespoons lemon juice
3 teaspoons sugar (optional-but it does cut the bitter lemon a little)
1 teaspoon red pepper flakes (more if you like it spicy)
2 teaspoons minced or chopped garlic

Cut the chicken in to chunks and place in a large zip lock bag.
Mix the ingredients for the marinade pour over the chicken. Seal the bag and let meat marinate for at least 15 minutes.

2-3 zucchini squash
1 red pepper
1 yellow pepper
1 green pepper
1 medium onion
2 teaspoons minced or chopped garlic
1 cup of fresh spinach thinly sliced

1 cup of water, chicken broth or vegetable broth

Cut the veggies up in bite size pieces.

Start cooking...
In a large cast iron skillet heat 1 tablespoon oil. Add 1 or 2 teaspoons of chopped garlic and the onion and stir quickly in the hot oil for about 1 minute.
Add the zucchini and stir quickly for 2 minutes.
Add the peppers and cook for another 1 - 2 minutes until the veggies are slightly brown and soft.


Remove the veggies from the pan and keep warm.

Add another 1 Tablespoon of oil to the skillet.
Remove the chicken from the marinade and allow excess liquid to drip off. Add in one layer to the hot oil and cook until browned. You may have to  do the chicken in batches if your pan isn't big enough.

Add the additional 1 tablespoon of oil if needed to cook all the chicken.

Once the chicken is browned add the marinade to the pan add one cup of water or chicken broth. Cover the pan and allow the chicken to cook until done. Cut a piece open and check for doneness. It shouldn't be pink inside.

Put it all together...
Once the chicken is done dump the veggies back in a give it a stir. Add the spinach at the last minute and allow it to just wilt.
Taste and adjust the seasonings.
Serve over rice or for a change of pace use spaghetti noodles or crunchy chow mien noodles.


Variations:

You can use any combination of vegetables. Broccoli, carrots, snow peas...
Use beef in place of the chicken
Leave out the meat and enjoy a vegetarian meal.

Next time unexpected company turns up or you're just short on time don't panic- it only takes a few ingredients and a little time to stir up a yummy meal!

BTW if you're using Weight Watchers Points Plus you can see how I calculated the points for the recipe at my other blog A Year of Healthy Habits. This is a group that I started with a couple of my friends. We meet together weekly to encourage and support one another as we try to lose a little weight improve our health by developing healthy habits. 

Do you have a favorite go to meal when you're short on time?