Recipe of the Month - May 2010

Lemon Chicken Stir-Fry




Ingredients:

  • 1 lemon

  • 1/2 cup reduced-sodium chicken broth

  • 3 tablespoons reduced-sodium soy sauce

  • 2 teaspoons cornstarch

  • 1 tablespoon canola oil

  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces

  • 10 ounces mushrooms, halved or quartered

  • 1 cup diagonally sliced carrots (1/4 inch thick)

  • 2 cups snow peas (6 ounces), stems and strings removed

  • 1 bunch scallions, cut into 1-inch pieces, white and green parts divided

  • 1 tablespoon chopped garlic


Directions:

  1. Grate 1 teaspoon lemon zest and set aside.  Juice the lemon and whisk 3 tablespoons of juice with broth, soy sauce and cornstarch in a small bowl.

  2. Heat oil in a large skillet over medium-high heat.  Add chicken and cook, stirring occasionally, until just cooked through, 4-5 minutes.  Transfer to a plate with tongs.

  3. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. 

  4. Add snow peas, scallion whites, garlic and the reserved lemon zest.

  5. Cook, stirring, until fragrant, 30 seconds.

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

  7. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1-2 minutes.


Nutritional Information:


Serving Size:  Serves 4

Per Serving: 225 calories; 6g fat (1g sat, 3g mono); 63 mg cholesterol; 14g carbohydrates; 27g protein; 3g fiber; 448 mg sodium.


Source:

Eating Well Magazine





Fun Food Fact!


WAC Fun Food Fact of the Month

The Institute of Medicine is recommending that manufacturers be required to limit the sodium in their products.  This is in response to reports that highlight the high levels of sodium in the food we eat, and how those amounts contribute to the nationís risk of heart disease.  This recipe uses low sodium soy sauce and chicken broth, which brings the sodium level down significantly compared with regular versions of these products.  Serve it over brown rice for a high nutrient meal with moderate sodium!