Low-Fat Chicken Primavera
|Plain low fat yogurt||1⁄4 Cup (4 tbs)|
|Chopped garlic||1⁄2 Teaspoon|
|Dill weed||3⁄4 Teaspoon|
|Chicken cutlets||1 Pound, cut into strips 1/4 inch wide|
|Olive oil/Vegetable oil||2 Teaspoon|
|Yellow onion||1 Small, cut into 3/4-inch cubes|
|Yellow summer squash/Zucchini||2 Small|
|Sugar snap peas/Snow peas||1 1⁄2 Cup (24 tbs), trimmed|
|Cherry tomatoes||1 Cup (16 tbs)|
1 ln a medium-size bowl, combine the yogurt, garlic, and 1/4 teaspoon of the dill weed. Add the chicken and let marinate for 20 minutes.
2 Heat a 12-inch nonstick skillet over moderate heat. Add the chicken and marinade and cook, stirring, for 5 minutes or until the chicken is no longer pink.
3 Using a slotted spoon, transfer the chicken to a plate and keep warm. Spoon 1/4 cup of the marinade into a small bowl; stir in the cornstarch and salt until dissolved. Wipe out the skillet, discarding any remaining marinade.
4 Add the oil to the skillet and heat over moderate heat. Add the onion, squash, and remaining 1/2 teaspoon of dill weed. Cover and cook, stirring occasionally, for 8 minutes or until the vegetables are crisp-tender. Add the sugar snap peas and tomatoes and cook 3 minutes more or until the peas are crisp-tender. Stir in the chicken and cornstarch mixture, bring the liquid to a boil, and cook for 1 minute or until the sauce has thickened and the chicken is heated through.
Serving size: Complete recipe
Calories 1141 Calories from Fat 497
% Daily Value*
Total Fat 56 g85.4%
Saturated Fat 12.1 g60.5%
Trans Fat 0 g
Cholesterol 156.9 mg52.3%
Sodium 2223.3 mg92.6%
Total Carbohydrates 81 g27.1%
Dietary Fiber 13.5 g54.1%
Sugars 30.1 g
Protein 83 g165.7%
Vitamin A 104.9% Vitamin C 430.4%
Calcium 37.8% Iron 47.4%
*Based on a 2000 Calorie diet