Lemony chicken stir-fry
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- Prep Time10 min
- Total Time10 min
- Makes4 servings
Ingredients
1/2 lemon
1/2 cups chicken broth, or bouillon
1 tsp cornstarch
2 garlic cloves, minced
1 tsp chopped fresh tarragon, or 1/4 tsp dried tarragon
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 onion, peeled
1 small yellow bell pepper, or yellow zucchini
500 g skinless, boneless chicken breasts, about 3 breasts
2 tbsp vegetable oils
1 small head broccoli, about 250 g, cut into bite-size pieces
1/3 cup fresh or frozen green peas
Instructions
Finely grate 2 teaspoons (10 mL) peel from lemon and squeeze out 3 tablespoons (45 mL) juice. In a small bowl, whisk 1 tablespoon (15 mL) juice and peel with broth, cornstarch, garlic, tarragon, salt and pepper. Cut onion in half, then thinly slice. Cut pepper into thin strips. Slice chicken into bite-size strips. If making ahead, cover and refrigerate these ingredients up to 1 day.
When ready to stir-fry, heat oil in a large frying pan or wok set over medium-high heat. Add onion and cook, stirring often, for 3 minutes. Increase heat to high and add chicken. Stir-fry until chicken takes on a golden colour, about 3 minutes. Add broccoli and fresh peas, if using. Stir-fry for 1 minute. Stir broth mixture and pour into pan. Add yellow pepper and frozen peas, if using. Stir until peas are hot, from 2 to 4 more minutes. Stir in 1 tablespoon (15 mL) lemon juice. Taste and add more tarragon, salt, pepper and remaining lemon juice, if needed. Serve over rice or toss with noodles.
Nutrition (per serving)
Calories 244, Protein 26.9g, Fat 9.1g, Fibre 3.3g, Sodium 465mg.
Toss this fresh-tasting broccoli stir-fry with pasta or new potatoes for a low-cal feast. One cup (250 mL) of raw broccoli florets has almost as much vitamin C as a half-cup (125 mL) of orange juice and only 13 calories.
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