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.
Lemon Chicken Stir-Fry
Makes 4 servings.
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-inch 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: 223 calories;
7 g fat (1 g sat, 3 g mono);
63 mg cholesterol;
14 g carbohydrate;
0 g added sugars;
28 g protein;
3 g fiber;
555 mg sodium;
716 mg potassium.
Nutrition Bonus: Vitamin A (120 percent daily value), Vitamin C (61 percent dv), Potassium (20 percent dv). Carbohydrate Serving(s) Exchanges: 2 vegetable, 3 lean meat, 1 fat
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