TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 6 servings


  • 1 pound boneless skinless chicken breasts, cut into strips
  • 3 medium carrots, sliced
  • 2 celery ribs, sliced
  • 1 medium onion, chopped
  • 1 can (4 ounces) mushroom stems and pieces, drained
  • 1 medium sweet red pepper, julienned
  • 4 cups fresh broccoli florets
  • 1/4 cup sunflower kernels, toasted
  • 1/4 teaspoon salt-free seasoning blend
  • 1/4 teaspoon garlic powder
  • 3 tablespoons cornstarch
  • 1 can (14-1/2 ounces) low-sodium chicken broth
  • Hot cooked rice

Nutritional Facts

190 calories: 1 cup, 5g fat (0g saturated fat), 43mg cholesterol, 183mg sodium, 16g carbohydrate (0g sugars, 0g fiber), 20g protein Diabetic Exchanges: 1 starch, 2 lean meat


  1. In a large skillet coated with cooking spray, stir-fry chicken until no longer pink. Add the vegetables, sunflower kernels, seasoning blend and garlic powder; stir-fry for 5-6 minutes or until vegetables are tender. Combine cornstarch and broth until smooth; add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with rice. Yield: 6 servings.
Originally published as Sunflower Chicken in Country Woman January/February 2000, p36

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