Lemon Chicken Stir-Fry

4.1 (432)
Healthy Dinners: How to Stir-Fry Chicken

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
Active Time: 40
Total Time: 40

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

Preparation

  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.

Nutrition

Nutrition Per Serving

calories 225
fat 6 g (1 g sat, 3 g mono)
cholesterol 63 mg
carbohydrates 14 g
protein 27 g
fiber 3 g
sodium 448 mg
potassium 796 mg

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

Carbohydrate Serving 1

Exchanges 2 vegetable, 3 lean meat, 1 fat

From EatingWell May/June 2009