(27) Lemon Chicken Stir-Fry

The key to an easy stir-fry experience is having everything chopped and ready to go when you put the first ingredient in the pan. This required a little chopping, but wasn’t too difficult (overall) to make. The lemon flavor is dominant, but not overwhelming. We both really liked this!!

I served this over brown rice and it was a nice hearty serving size. Add some eggrolls and you’re in business!!



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.

Yield: 4 servings, about 1 1/2 cups each
Source: Eating Well Magazine, May/June 2009

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

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. 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; 27 g Protein; 3 g Fiber; 448 mg Sodium; 796 mg Potassium

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