Lemony chicken stir-fry

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PREP TIME

10 min

Makes

4 servings

* PLUS Cooking time: 10 minutes

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
  • 26.9 g,
  • Fat
  • 9.1 g,
  • Fibre
  • 3.3 g,
  • Sodium
  • 465 mg.

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.