Lemony Sugar Snap & Chicken Stir-Fry

3.8 (12)
Lemony Sugar Snap & Chicken Stir-Fry

This recipe uses the speedy cooking technique of a stir-fry, but instead of the typical Asian seasonings, it is brightened with lemon zest and parsley.

Yield: 4 servings, about 1 1/2 cups each
Active Time: 35
Total Time: 35

Ingredients

  • 1 pound boneless, skinless chicken breasts, trimmed of fat
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1/3 cup all-purpose flour
  • 3 teaspoons extra-virgin olive oil, divided
  • 12 ounces sugar snap peas, or snow peas (4 cups), trimmed of stem ends and strings
  • 1 14-ounce can reduced-sodium chicken broth
  • 3 cloves garlic, minced
  • 1/4 cup finely chopped fresh parsley
  • 1 tablespoon freshly grated lemon zest
  • 1 tablespoon lemon juice

Preparation

  1. Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
  3. Add the remaining 2 teaspoons oil to the pan and heat on medium-high until shimmering. Add chicken and cook, stirring, until lightly browned and opaque in the center, 4 to 5 minutes. Transfer the chicken to the bowl with the peas.
  4. Add broth and garlic to the pan; cook until reduced to 1 cup, 6 to 8 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.

Nutrition

Nutrition Per Serving

calories 263
fat 6 g (1 g sat, 4 g mono)
cholesterol 64 mg
carbohydrates 17 g
protein 28 g
fiber 3 g
sodium 187 mg
potassium 237 mg

Nutrition Bonus Vitamin C (26% daily value).

Carbohydrate Serving 1

Exchanges 1/2 other carbohydrate, 1 vegetable, 4 very lean meat

From EatingWell May/June 1998, The EatingWell Diabetes Cookbook (2005)