Lemon Chicken Stir-Fry : A healthy alternative

WedMD recipe by EatingWell.com

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.

 

Servings: 4

Yield: 4 servings, about 1 1/2 cups each

Total Time: 40 minutes

Prep Time: 40 minutes

 

Recipe Ingredients:

• 1 lemon
• 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-inch pieces, white and green parts divided
• 1 tablespoon chopped garlic

 

Recipe Steps: 

1. 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.
2. 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.
3. 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.

Recipe Nutrition:

Per serving: 225 calories; 6 g fat (1 g saturated fat, 3 g mono unsaturated fat); 63 mg cholesterol; 14 g carbohydrates; 27 g protein; 3 g fiber; 448 mg sodium; 796 mg potassium

 

Nutrtion Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Potassium (23% dv), Iron (15% dv).

  

Useful information for conversions:1 gram = 0.03 ounces

1 pound = 454 grams

 

Bon Appétit!