Lemony Sugar Snap & Chicken Stir-Fry

Lemony Sugar Snap & Chicken Stir-Fry

This recipe uses the speedy cooking technique of a stir-fry, but instead of the typical Asian seasonings, it is brightened with lemon zest and parsley.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 35 min 35 min

Directions

Ingredients

  • 1 pound boneless, skinless chicken breasts, trimmed of fat
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1/3 cup all-purpose flour
  • 3 teaspoons extra-virgin olive oil, divided
  • 12 ounces sugar snap peas, or snow peas (4 cups), trimmed of stem ends and strings
  • 1 14-ounce c reduced-sodium chicken broth
  • 3 cloves garlic, minced
  • 1/4 cup finely chopped fresh parsley
  • 1 tablespoon freshly grated lemon zest
  • 1 tablespoon lemon juice

Cooking Instruction

Step 1

Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)

Step 2

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.

Step 3

Add the remaining 2 teaspoons oil to the pan and heat on medium-high until shimmering. Add chicken and cook, stirring, until lightly browned and opaque in the center, 4 to 5 minutes. Transfer the chicken to the bowl with the peas.

Step 4

Add broth and garlic to the pan; cook until reduced to 1 cup, 6 to 8 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.


Nutrition

  • Serving: Per serving
  • Calories: 263
  • Carbohydrates: 17g
  • Fat: 6g
  • Protein: 28g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 4g
  • Cholesterol: 64mg
  • Potassium: 237mg
  • Sodium: 187mg
  • Exchanges: 1/2 other carbohydrate, 1 vegetable, 4 very lean meat
  • Carbohydrate Servings: 1

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