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Italian Stir-Fry - Makes 4 servings.

1 Tbsp. extra virgin olive oil
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 large red bell pepper, seeded and cut in 1-inch pieces
1 large zucchini, halved lengthwise, cut in 3/4-inch slices
2 garlic cloves, finely minced
2 large (about 3/4 lb.) portobello mushrooms, stemmed, cut in 1 1/2-inch

1 tsp. dried basil
1 tsp. dried oregano
1/4 tsp. red pepper flakes, or to taste
1/2 cup fat-free, reduced-sodium chicken broth
2 Tbsp. grated Parmesan cheese
Salt and freshly ground black pepper, to taste
2 cups cooked brown rice

Place a large skillet over high heat. Add oil, swirl to coat the pan and heat oil until very hot. Add chicken and stir-fry until it loses its pink color. With a slotted spoon, remove chicken from pan and set aside.

Add red peppers, zucchini and garlic to the pan. Stir-fry until the garlic is fragrant, about 2 minutes. Add the mushrooms. Stir-fry until they release their liquid, about 2 minutes.

Return chicken to the pan. Add basil, oregano, red pepper and chicken broth. Stir-fry until chicken is opaque all the way through, about 4 minutes. Add cheese and toss. Season to taste with salt and pepper.

Serve immediately over brown rice, including juices from the pan.

Per serving: 272 calories, 6 g. total fat (1 g. saturated fat), 28 g. carbohydrate, 25 g. protein, 3 g. dietary fiber, 179 mg. sodium.