PREP TIME: 0min COOK TIME: 20min
|Serving Per Recipe: 4|
|Amount Per Serving|
|% Daily Value*|
|Total Fat 9g||14%|
|Saturated Fat 0.5g||3%|
|Total Carbs 18g||6%|
|Dietary Fiber 3g||12%|
|Vitamin A 60%|
|Vitamin C 180%|
|*Percent Daily Values are based
on a 2,000 calorie diet.
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1 tbsp.barbecue spice rub (smoky)
2 tbsp.vegetable oil, divided
2 cupsbroccoli florets
1 1/2 cupsred bell peppers, slivered or orange bell peppers
1 cupcorn kernels
1 cupreduced-sodium chicken broth
1/4 cupsmoky barbecue sauce
2 cupscooked brown rice, optional
In a bowl, combine chicken tenders with 1 tablespoon barbecue spice rub and 1 tablespoon oil; toss to coat. Cover and refrigerate at least 15 minutes before cooking.
Heat a 12-inch skillet and sauté/stir-fry chicken 5 to 6 minutes. Remove from heat and keep warm.
Add remaining 1 tablespoon oil to skillet and heat over medium-high heat; stir in broccoli, peppers and corn and sauté 2 to 3 minutes, stirring often. Stir in chicken broth and barbecue sauce and bring to a boil; simmer 2 minutes. Return chicken tenders to skillet, reduce heat to simmer, and cover. Cook for 1 to 2 minutes. Serve stir-fry over brown rice, if desired, 3 tenders per serving.
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