Easy Chicken With Japanese Vegetables(Low In Fat)
A quick, flavorful low-fat chicken dish featuring tender chicken and crunchy Japanese vegetables, perfect for a healthy and satisfying meal suitable for busy weeknights.
Ingredients
Instructions
- Brown the cut-up chicken in oil in a heavy skillet or Dutch oven.
- Drain well and blot dry the cooked chicken.
- Return the chicken to the pan and add soy sauce.
- Cover and cook in the oven at 325°F for 30 to 40 minutes, or simmer covered on the stove until almost tender.
- Add the frozen Japanese vegetables to the pan.
- Cover and cook for an additional 3 to 4 minutes, ensuring the vegetables remain crunchy.
Tips & Substitutions
For extra flavor, marinate the chicken in soy sauce for 30 minutes before cooking. If you prefer fresh vegetables, substitute the frozen Japanese vegetables with chopped fresh green beans, broccoli, and mushrooms. You can also add garlic or ginger for a more aromatic dish. Consider using low-sodium soy sauce to reduce sodium intake.
Serving Suggestions
Serve this dish over steamed rice or quinoa for a complete meal. It pairs beautifully with Garlic And Tomato Salad(Russia) for a refreshing side. For a heartier dinner, consider adding a miso soup as a starter. Garnish with sesame seeds or sliced green onions for added texture and flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and vegetables in a skillet over medium heat, adding a splash of water or broth to prevent sticking. Heat until warmed through, about 5-7 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Easy Chicken With Japanese Vegetables(Low In Fat) contains roughly 211 calories, with 16g protein, 4g carbohydrates, and 15g fat. It is an excellent source of protein (31% of the Daily Value). Note that it is relatively high in sodium, at 2090mg per serving (91% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other vegetables instead of Japanese vegetables?
Absolutely! Feel free to substitute with your favorite vegetables such as bell peppers, snap peas, or carrots. Just adjust the cooking time accordingly to ensure everything is cooked perfectly but still crunchy.
Is this recipe suitable for meal prep?
Yes, this chicken dish is great for meal prep! You can cook a larger batch and divide it into individual containers. It reheats well and maintains its flavor, making it perfect for lunch or dinner throughout the week.
Can I make this dish in a slow cooker?
Yes, you can adapt this recipe for a slow cooker. Brown the chicken first, then add all ingredients to the slow cooker and cook on low for 4-6 hours. This method will enhance the flavors and yield tender chicken.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).