Thursday, April 23, 2009

Lemon Chicken Stir-Fry

Finally - something new to share! I love stir-fry recipes because they are usually quick and easy, plus a great way to get a couple servings of vegetables. The lemon makes this one particularly good for spring . . .

Lemon Chicken Stir-Fry

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

Vegetables (mix & match 3-4 cups total of your favorites):
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 cup bell pepper strips (any color pepper will work)
1 cup diced zucchini
1/2 cup asparagus

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.

3. 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.

NUTRITION INFORMATION: Per serving: 225 calories; 6 g fat; 63 mg cholesterol; 14 g carbohydrate; 27 g protein; 3 g fiber; 448 mg sodium; 796 mg potassium.
Exchanges: 2 vegetable, 3 lean meat, 1 fat
- Recipe and nutrition information from eatingwell.com

5 comments:

Jaime and Jen DISH said...

Wow, this looks delish. I love ANYTHING lemon so I will for sure have to try this one out. You could put cashews in it as well, delish!

Bravo!

Fellow Foodie Blogger,

Jenifer

Melanie said...

This looks delicious and just the type of meal my family loves. I am bookmarking to make soon!

Heather said...

mmm. i love a good stir fry!

Angie said...

I just discovered your blog, and I'm excited to see that you have several recipes on here that I can use. I have food allergies, so I have trouble finding recipes, so thanks for sharing.

How To Eat A Cupcake said...

I haven't had breakfast yet, and this looks SO good!