Saturday, January 5, 2013

Recipe of the Day




Lemon Chicken Stir-Fry








This recipe provides 4 servings. (approx. 1 1/2 cups)







Ingredients:





1) 1/2 cup reduced-sodium chicken broth
2) 1 lemon
3) 3 tablespoons reduced-sodium soy sauce
4) 2 teaspoons cornstarch
5) 1 tablespoon canola oil
6) 1 pound boneless, skinless chicken breasts, trimmed and cut into 1 inch pieces
7) 10 ounces mushrooms, halved or quartered
8) 1 cup thinly sliced carrots (1/4 inch thick)
9) 2 cups snow or sugar snap peas, stems and strings removed
10) 1 bunch scallions, cut into 1-inch pieces, greens and whites separated
11) 2 tablespoons chopped garlic




Instructions:




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 cooked through, approx. 4 mins. Transfer to a plate with tongs. Add carrots and mushrooms to the pan and cook until the carrots are just tender, approx. 5 mins. Add scallion whites, snow peas, garlic, and the reserved lemon zest. Cook, stirring, until fragrant, approx. 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, approx. 3 mins. Add scallions greens and the chicken, also any accumulated juices; cook, stirring, until heated through, approx. 2 mins.





Serving Suggestion: Serve over rice.





Nutritional value per serving:




Calories: 230
Total Fat: 6 grams  (Saturated 1 gram)
Carbs: 14 grams
Protein: 27 grams
Fiber: 3 grams
Sodium: 500 mg
Potassium: 800 mg

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