Chicken (Or Tofu) Vegetable Saute Recipe

Name: Chicken (Or Tofu) Vegetable Saute
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tablespoon oil; 1 small onion, sliced and cut into strips; 2 medium carrots, cut into 2 inch long strips; 2 garlic cloves, minced (or equivalent dried and reconstituted); 1 medium green pepper, cut into strips; 1 medium sliced yellow squash, cut into strips; 1 medium sliced zucchini, cut into strips; 1 (14 ounce) can stewed tomatoes, undrained and chopped; 1 tablespoon basil; ½ teaspoon lemon pepper; 1 12 lbs chicken breasts, cut into 1 inch strips (or substitute 14 oz firm tofu); 1 teaspoon poultry seasoning

Servings: persons

1 tablespoon oil
1 small onion, sliced and cut into strips
2 medium carrots, cut into 2 inch long strips
2 garlic cloves, minced (or equivalent dried and reconstituted)
1 medium green pepper, cut into strips
1 medium sliced yellow squash, cut into strips
1 medium sliced zucchini, cut into strips
1 (14 ounce) can stewed tomatoes, undrained and chopped
1 tablespoon basil
½ teaspoon lemon pepper
1 12 lbs chicken breasts, cut into 1 inch strips (or substitute 14 oz firm tofu)
1 teaspoon poultry seasoning

1
Saute chicken (or Tofu) in small fry pan coated with vegetable spray and seasoned with poultry seasoning.
2
Cook until no longer pink and set aside.
3
Place onions, carrots, and garlic in non stick skillet with oil and small amount of water (3-4 Tbls).
4
Cover and cook just until carrots begin to tenderize but are still crunchy.
5
Place squash, zucchini, and bell pepper on top of onions and carrots.
6
Cover and simmer, stir once or twice and cook just until vegetables are crisp tender.
7
Add tomatoes, basil and lemon pepper; stir and cook 1-2 minutes or until thoroughly heated.
8
Remove from heat and serve vegetables over rice and top with the chicken (or Tofu).

186

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1 tablespoon oil, 1 small onion, sliced and cut into strips, 2 medium carrots, cut into 2 inch long strips, 2 garlic cloves, minced (or equivalent dried and reconstituted), and more.

Yes, Chicken (Or Tofu) Vegetable Saute falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Chicken (Or Tofu) Vegetable Saute

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions