Lemon Chicken Stir Fry – 4 Points

Lemon Chicken Stir Fry – 4 Points is a gluten free and dairy free recipe with 4 servings. For $2.87 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. This main course has 201 calories, 28g of protein, and 3g of fat per serving. From preparation to the plate, this recipe takes approximately 1 hour and 15 minutes. This recipe from Laa Loosh requires black pepper, low sodium soy sauce, cornstarch, and snow peas. Plenty of people made this recipe, and 2362 would say it hit the spot. With a spoonacular score of 95%, this dish is awesome. If you like this recipe, take a look at these similar recipes: Chicken and Eggplant Stir Fry – 6 Points, Chicken and Asparagus Stir Fry – 5 Points, and Chicken Stir Fry with Date Molasses – 6 Points.

Servings: 4

Preparation duration: 35 minutes

Cooking duration: 40 minutes

 

Ingredients:

1/2 tsp black pepper

1 cup sliced carrots

2 tsp cornstarch

1/2 cup fat free chicken broth

4 garlic cloves, minced

1 bunch green onions, cut into small pieces

1 lemon

3 tbsp reduced-sodium soy sauce

1 cup red bell pepper, chopped into bite size pieces

1 lb boneless, skinless chicken breasts, cut into bite sized pieces

2 cups snow peas, stems and strings removed

Equipment:

frying pan

whisk

bowl

Cooking instruction summary:

InstructionsSpray a large, non-stick skillet with non-fat cooking spray, and set over medium-high heat.Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce, pepper and cornstarch in a small bowl.Add chicken to skillet and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate. Add bell pepper and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallions, 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 in chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

 

Step by step:


1. Spray a large, non-stick skillet with non-fat cooking spray, and set over medium-high heat.Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce, pepper and cornstarch in a small bowl.

2. Add chicken to skillet and cook, stirring occasionally, until just cooked through, 4 to 5 minutes.

3. Transfer to a plate.

4. Add bell pepper and carrots to the pan and cook until the carrots are just tender, about 5 minutes.

5. Add snow peas, scallions, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds.

6. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes.

7. Add in chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.


Nutrition Information:

Quickview
200k Calories
27g Protein
3g Total Fat
15g Carbs
35% Health Score
Limit These
Calories
200k
10%

Fat
3g
5%

  Saturated Fat
0.7g
4%

Carbohydrates
15g
5%

  Sugar
6g
7%

Cholesterol
72mg
24%

Sodium
675mg
29%

Get Enough Of These
Protein
27g
55%

Vitamin A
7146IU
143%

Vitamin C
96mg
117%

Vitamin B3
13mg
67%

Vitamin B6
1mg
58%

Selenium
38µg
54%

Phosphorus
312mg
31%

Vitamin K
31µg
30%

Vitamin B5
2mg
23%

Potassium
797mg
23%

Manganese
0.38mg
19%

Fiber
4g
16%

Magnesium
58mg
15%

Vitamin B1
0.22mg
14%

Folate
57µg
14%

Vitamin B2
0.24mg
14%

Iron
2mg
13%

Vitamin E
1mg
9%

Zinc
1mg
7%

Copper
0.14mg
7%

Calcium
60mg
6%

Vitamin B12
0.28µg
5%

covered percent of daily need
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Food Trivia

Grape growing is the largest food industry in the world as there are more than 60 species and 8000 varieties of grapes.

Food Joke

The City Health Inspector walks into a new restaurant unannounced and takes a seat to where he can see the kitchen. While he is sitting there, an order goes back for a pizza. The chef appears and the Health Inspector nearly chokes when he see that he is not wearing a shirt. The chef then proceeded to grab a lump of pizza dough and press it out flat on his bare chest. Appalled, the Health Inspector had barely finished writing up this infraction when an order came back for a hamburger. The cook proceeded to grab a handful of ground meat and pressed it into a perfect patty in his armpit. Shocked and bewildered, the Health Inspector called for the manager and explained the gravity of the deplorable conditions he had seen. "That's nothing," said the manager, "you should come back at five in the morning when he makes the donuts!"

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