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.
- 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
- 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.
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
More From EatingWell
If you work out in the morning, refuel with one of these...
Our healthy Labor Day recipes are a delicious way to...
One-pot recipes are the perfect solution for easy weeknight...
Our healthy stir-fry recipes are full of fiber-rich...
Packed with a bounty of nutrients as well as fiber, green...
Store-bought packaged foods can make cooking or baking easier...
Whether grilled, seared, broiled, baked or made into burgers...
Whether you’re roasting beets, serving them sliced on a salad...
Celebrate summer with our summer dessert recipes made with...In the dog days of summer, you don’t have to turn on your stove...
When summer tomatoes from backyard gardens and farmstands hit...
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique