Lemon Chicken Stir-Fry
Spiked with lots of zesty lemon this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.
4 servings,about 1 1/2 cups each Active Time: 40 minutes
Total Time: 40 minutes
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots, (1/4 inch thick)
2 cups snow peas, (6 ounces), stems and strings removed
1 bunch scallions, cut into 1” pieces, white and green parts divided
1 tablespoon chopped garlic
Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.
Per serving: 225 calories; 6 g fat (1 g sat, 3 g mono); 63 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 27 g protein; 3 g fiber; 448 mg sodium; 796 mg potassium.
Nutrition Bonus: Per serving: 184 calories; 8 g fat (2 g sat, 3 g mono); 68 mg Cholesterol 8 g carbohydrates; 3 g added sugars; 20 g protein; 1 g fiber; 257 mg sodium; 303 mg potassium.
Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Potassium (23% dv), Iron (15% dv).1/2 Carbohydrate Serving
Exchanges: 2 vegetables, 3 lean meat, 1 fat
Posted on Sat, December 3, 2011
by David Thompson filed under