Speedy Garlic Rainbow Chicken Stir-Fry

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Prep Time
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4 servings, 1-2/3 cups each

What You Need

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Make It

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  • Mix dressing, soy sauce and garlic. Add 1 Tbsp. sauce mixture to chicken; toss to coat. Let stand 5 min.
  • Stir-Fry chicken and vegetables in hot oil in nonstick wok or large skillet on medium-high heat 4 min. or until chicken is cooked through.
  • Add remaining sauce mixture; mix well. Reduce heat to medium-low; simmer 2 min. Serve over rice.

Special Equipment Needed

Make it Easy

Use frozen vegetables, such as stir-fry mix or peas and carrots, in place of the cut-up fresh vegetables. Prepare the dressing mixture, marinate the chicken and stir-fry the chicken as directed. Add the frozen vegetables along with the remaining dressing mixture, then simmer until heated through. Serve over the rice.


You can buy beef and chicken already cut into strips at most grocery stores. Vegetables, such as broccoli, peppers and snow peas, are also available pre-cut in bags in the produce section of many larger supermarkets.


  • 4 servings, 1-2/3 cups each

Healthy Living

  • Low Calorie
  • Low Fat
  • Vitamin A or C
  • Generally Nutritious

Diet Exchange

  • 2-1/2 Starch
  • 1 Vegetable
  • 3 Meat (L)
  • 1/2 Fat

Nutrition Bonus

This low calorie, low fat meal provides 3/4 cup of the recommended 2-1/2 cups of vegetables per day. Plus, the peppers are an excellent source of vitamin C.

Nutritional Information

Serving Size 4 servings, 1-2/3 cups each
Calories 400
Total fat 11g
Saturated fat 2g
Cholesterol 65mg
Sodium 630mg
Carbohydrate 45g
Dietary fiber 3g
Sugars 4g
Protein 29g
% Daily Value
Vitamin A 30 %DV
Vitamin C 140 %DV
Calcium 4 %DV
Iron 20 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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