Lemon Chicken Stir-Fry - 14g Carbs, 3g Fiber, 0g Added Sugar
From: EatingWell - May/June 2009
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.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated
fat | Low sodium | Heart healthy | Healthy weight | High potassium |
Gluten free
Active Time: 40 minutes
Total Time: 40 minutes
Servings: 4
Serving Size: about 1 1/2 cups each
1 lemon
1/2 cup reduced-sodium chicken broth
3 Tbsp reduced-sodium soy sauce
2 tsp cornstarch
1 Tbsp canola oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 oz mushrooms, halved or quartered
1 cup diagonally sliced carrots, (1/4 inch thick)
2 cups snow peas, (6 oz), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 Tbsp chopped garlic
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.
Servings: 4
Serving Size: about 1 1/2 cups each
Nutrition per Serving:
225 Calories, 6g Fat, 1g Sat, 3g Mono, 63mg Cholesterol, 27g Protein,
14g Carbs, 3g Fiber, 0g Added Sugars, 448 mg Sodium, 796mg Potassium
Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv),
Potassium (23% dv), Iron (15% dv).
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 3 lean meat, 1 fat
