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Lemony Sugar Snap & Chicken Stir-Fry

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

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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

Makes: 4 servings, about 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

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

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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

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).

Carbohydrate Servings: 1

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


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Recipe Categories

Health & Diet Considerations
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Diabetes appropriate
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Stir-Fry
Meal/Course
Dinner

Style/Theme
Budget
Everyday favorites
Type of Dish
Main dish, combination meal
Main dish, poultry
Ethnic/Regional
Asian
Publication
The EatingWell Diabetes Cookbook (2005)
May/June 1998
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