Recipe of the Month:

Lemon Chicken Stir-fry

Brought to you by Lauren Squier of Culinary Enlightenment

A quick, versatile stir-fry with a tangy lemon sauce. You can substitute shrimp or tofu instead of chicken and pick your favorite vegetables (aim for about 4 cups total). 

Note: the acid in the lemon juice starts to turn green vegetables brown, so limit the time green veggies are in contact with the sauce. If you plan to save some for leftovers, avoid adding green vegetables as shown below.

Serves 4
 

Ingredients:

1 medium onion, sliced (about 1 cup)

2 carrots, peeled and sliced

1 red bell pepper, seeded and chopped

4 teaspoons olive or canola oil, divided

1 pound skinless, boneless chicken breasts, cut into 1 inch cubes

Salt & pepper
 

Sauce:

1/3 cup fresh lemon juice (about 2 lemons)

1 cup low sodium chicken broth

2 cloves garlic, pressed or finely chopped (about 2 teaspoons)

2 teaspoons peeled and finely chopped fresh ginger root

2 Tablespoons honey, agave nectar or sugar

1 Tablespoon cornstarch

1/4 teaspoon salt

Preparation:

1.     Combine sauce ingredients in a small pan or pot. Place over medium low heat and whisk. Bring sauce to a simmer (small bubbles) while stirring occasionally. Sauce will begin to thicken after a few minutes. Stir and remove from heat. 

2.     Heat a large skillet or wok over high heat. Add 2 teaspoons oil and vegetables. Stir-fry 2-3 minutes or until vegetables start to soften. Turn off heat and move vegetables to a plate or bowl.

3.     Sprinkle chicken with a couple pinches salt and pepper. Return skillet/wok to high heat. Add 2 teaspoons oil. Add cubed chicken to skillet (in one even layer) and allow it to cook undisturbed for 2-3 minutes to develop a golden brown crust. Stir quickly and brown additional sides (cook 2-3 minutes more).

4.     Reduce heat to medium low and pour sauce over chicken. Stir well. Add vegetables to skillet and stir. Remove from heat and serve with brown rice or soba noodles.
 

Nutrition Facts per 1 cup serving:

254 calories                                                                       

29 grams protein

7 grams of fat                                                                       

2 grams fiber

391 mg sodium