Pan Seared Chicken Breast with stir Fry Vegetables

cookinginillinois avatar
By Rose Mary Mogan
from Sauk Village, IL

This meal came about from vegetables I needed to use before they spoiled. I have been trying to eat a bit healthier & this is the dish I came up with. They say you eat with your eyes, & this healthy dish is very tasty & colorful, I did not add salt & pepper to the veggies but you can if you so desire. After completing this dish my husband and I could hardly wait to dig in. I calculated the nutritional value using MY FITNESS PAL Only 204 calories per serving. You can cut the chicken Breast into strips to equally distribute the chicken throughout the dish, or leave them whole as I did.

serves 4-6 depending on portion size
prep time 20 Min
cook time 30 Min
method Stove Top


  • 1 bunch
    green onions, (8 sprigs) chopped
  • 7
    mini sweet peppers, assorted colors, chopped
  • 8 oz
    fresh snow peas
  • 3 lg
    carrots, sliced on the bias
  • 1 can
    sliced mushrooms, drained
  • 3 md
    seasoned as desired boneless skinless chicken breast( about 14 ounces)
  • 1 tsp
    steak seasoning
  • 11/2 tsp
    granulated garlic
  • 1/4 c
    extra virgin olive oil
  • 1/3 c
    black chia seeds (optional) but adds extra fiber
  • 3-4
    chicken breast , seasoned as desired

How To Make

  • 1
    NUTRITIONAL INFORMATION:Calories per serving 204, Fat 4 G, Cholesterol 38 Mg, Sodium 496 Mg, Potassium 316 Mg, Total Carbs 27 g, Fiber 9 g, Sugars 6, Protein 18 G. NET CARBS PER SERVING 18. ADDING IN THE CHIA SEEDS, HELPS TO LOWER THE CARBS BECAUSE OF IT'S FIBER CONTENT.
  • 2
    Wash all vegetables & Remove stems and string snow peas, Peel carrots and slice on the bias, seed and cut mini peppers as desired, then chop and slice onions as desired.
  • 3
    Add 2 tablespoons olive oil to large skillet, I used a 16 inch size, heat over medium high heat, add the sliced carrots and allow to cook at least 7 or 8 minutes before adding in the remaining ingredients.
  • 4
    Once carrots are somewhat tender, add in the remaining vegetables & optional chia seed if desired. Cook just until crisp tender. Stirring to prevent them from sticking or burning. Then remove cooked veggies to a medium size bowl or platter.
  • 5
    Now add the remaining 2 tablespoons olive oil, and seasoned chicken Breast as desired. Cook over medium high heat until browned about 7 or more minutes, then flip to other side and cook until chicken breast is fully cooked and no pink remains.
  • 6
    Now add the cooked vegetables back into the skillet, and stir to make sure it's warm and ready to serve. Add chopped green onion tops as added garnish if desired. Serve & enjoy.