Lemony Sugar Snap & Chicken Stir-Fry

From EatingWell: May/June 1998, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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.

Lemony Sugar Snap & Chicken Stir-Fry Recipe

4 servings, about 1 1/2 cups each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

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

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.)
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.
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.
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

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

Nutrition Bonus: Vitamin C (26% daily value).

1 Carbohydrate Serving

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