Stir-Fry Fajita Chicken, Squash, and Corn

  • Prep Time: 30 min

  • Cook Time: 1 hr

  • Serving Size: 3/4 cup stir-fry and 1/2 cup rice

  • Serves: 6

  • Prep Time: 30 min

  • Cook Time: 1 hr

  • Serving Size: 3/4 cup stir-fry and 1/2 cup rice

  • Serves: 6

Prep Time: 30 min Cook Time: 1 hr Serving Size:3/4 cup stir-Fry & 1/2 cup rice Serves: 6

Nutrition Facts

Serving Size 3/4 cup stir-fry with 1/2 cup brown rice(302g) 6 servings per container
Amount per serving
Calories 420
% Daily Value *
Total Fat 11g 14%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 65mg 22%
Sodium 680mg 30%
Total Carbohydrate 62g 23%
Dietary Fiber 5g 18%
Total Sugars 4g
Includes 0g Added Sugars 0%
Protein 20g
Vitamin D 0mcg 0%
Calcium 77mg 6%
Iron 3mg 15%
Potassium 790mg 15%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

INGREDIENTS

1 3/4 cups brown rice, dry

1 1/2 teaspoon salt-free chili-lime seasoning blend

1/4 teaspoon granulated garlic

1 tablespoon fresh cilantro, chopped

2 tablespoons canola oil

1 cup onion, diced

4 cups (16 oz.) pre-cooked fajita chicken strips

3 1/2 cups butternut squash, peeled, diced into 1/2” inch pieces

1/2 cup fresh red bell pepper, diced

1 cup whole corn kernels

1/2 cup diced green chilies

1/2 cup canned low-sodium diced tomatoes

1/2 teaspoon black pepper

3/4 teaspoon ground cumin

1/4 teaspoon garlic powder

STEPS

  1. Rinse fresh vegetables before cooking. Combine brown rice and 4 1/2 cups water in a large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Sprinkle with 1/2 teaspoon salt-free seasoning blend, granulated garlic, and cilantro. Mix well. Cover and keep warm.
  2. Heat canola oil in a large skillet. Cook onions for 2 minutes until soft.
  3. Add chicken, squash, and remaining salt-free seasoning blend. Stir-fry over high heat for 10 minutes or until squash is tender.
  4. Add red peppers, corn, green chilies, tomatoes, pepper, cumin, and garlic powder. Stir-fry over medium-high heat for no longer than 2 minutes so vegetables remain crunchy. Do not overcook. Reduce heat to low and let simmer for 2 minutes. Serve hot.

IDEAS

  • Use fresh, frozen, or canned corn.
  • A rice cooker may be used to cook the same quantity of rice.

Nutrition Facts

Serving Size 3/4 cup stir-fry with 1/2 cup brown rice(302g) 6 servings per container
Amount per serving
Calories 420
% Daily Value *
Total Fat 11g 14%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 65mg 22%
Sodium 680mg 30%
Total Carbohydrate 62g 23%
Dietary Fiber 5g 18%
Total Sugars 4g
Includes 0g Added Sugars 0%
Protein 20g
Vitamin D 0mcg 0%
Calcium 77mg 6%
Iron 3mg 15%
Potassium 790mg 15%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

*Adapted from a Healthy Kids Cookbook for Homes recipe

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*Adapted from a Healthy Kids Cookbook for Homes recipe

This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.

2019-07-12T13:08:33+00:00July 12th, 2019|Uncategorized|0 Comments

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