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Sunflower Chicken

 Sunflower Chicken
This chicken stir-fry gets a nice crunch from sunflower kernels, carrots, celery and broccoli. It's full of color and flavor.—Lori Daniels, Beverly, West Virginia
6 ServingsPrep/Total Time: 25 min.

Ingredients

  • 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

Directions

  • 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.
Nutritional Facts: 1 cup (calculated without rice) equals 190 calories, 5 g fat (0 saturated fat), 43 mg cholesterol, 183 mg sodium, 16 g carbohydrate, 0 fiber,

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Sunflower Chicken (continued)

Nutritional Facts: 20 g protein. Diabetic Exchanges: 2 lean meat, 1 starch.