Lemon Chicken Stir-Fry

From EatingWell: May/June 2009 — Subscribe Now!

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.

READER'S COMMENT:

"This was surprisingly good. I used soba noodles and doubled the sauce and it was great. Even my 19mo picky eater liked the saucy noodles. "

4 servings, about 1 1/2 cups each

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

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

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.

Nutrition

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

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

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat