Chicken Lemon Stir-Fry
Our dietitians' favouriteThis recipe is taken from the 1997 Milk Calendar. The lemony sauce makes this extra special and light. - James Barber
- Prep: 20 min
- Cooking: 20 min
Ingredients
- 1 1/2 cups (375 mL) rice
- 1 tbsp (15 mL) butter
- 1 tbsp (15 mL) vegetable oil
- 1 onion finely chopped
- 2 carrots diagonally sliced
- 2 garlic cloves minced
- 1/2 lb (225 g) snow peas
- Salt and pepper to taste
- 1 lb (450 g) boneless skinless chicken breasts cut into 1 inch (2 1/2 cm) cubes
- 3 tbsp (45 mL) cornstarch
- 1 1/2 cups (375 mL) Milk
- 3 tbsp (45 mL) soy sauce
- 1 tbsp (15 mL) liquid honey
- 1 can (14 oz/398 mL) miniature corn drained
- 2 tbsp (30 mL) lemon juice
- 1 to 2 tsp (5 to 10 mL) grated lemon zest
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Preparation
In a medium saucepan, start cooking rice according to package directions.
While rice is cooking, heat butter and oil over medium heat in large skillet. Stir-fry onion until tender. Add carrots, garlic, snow peas, salt and pepper. Stir-fry for 2 minutes. Add chicken and stir-fry until chicken is browned on all sides.
In small bowl, whisk cornstarch into milk.
Gradually add milk mixture to skillet, cook and stir until sauce comes to a boil and thickens. Stir in soy sauce, honey, miniature corn, lemon juice and grated peel.
Serve with rice.
Tips
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Nutritional information
Per serving| Energy: | 426 Calories |
| Protein: | 28 g |
| Carbohydrate: | 63 g |
| Fat: | 7 g |
| Fibre: | 3.7 g |
| Sodium: | 919 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 20 % / 132 mg |
| Folate: | 72 % |
| Niacin: | 53 % |
| Vitamin C: | 53 % |
| Vitamin B6: | 41 % |
