Dairy Farmers of Canada

Lemon Chicken Vegetables Stir-Fry

Our dietitians' favourite

This recipe is taken from the 2000 Milk Calendar. This recipe has my favourite flavours of lemon, ginger and garlic. This colourful stir-fry is best served over hot rice.

  • Prep: 20 min
  • Cooking: 10 min - 15 min
Yields 4 - 6 servings
lemon chicken vegetables stir fry

Ingredients

  • 1 lb (450 g) boneless, skinless chicken
  • 1 tbsp (15 mL) vegetable oil
  • 1 chopped white onion
  • 1 cup (250 mL) baby carrots halved or 2 carrots diagonally sliced
  • 6 garlic cloves minced
  • 1/4 cup (60 mL) finely chopped gingerroot or 1 1/2 tsp (7 mL) ground ginger
  • of dried red pepper flakes
  • 2 tbsp (30 mL) all-purpose flour
  • 1 1/2 cups (375 mL) Milk
  • Grated rind of large lemon
  • 1 red bell pepper cut in strips
  • 1 green bell pepper cut in strips
  • 2 tbsp (30 mL) soy sauce
  • 2 tbsp (30 mL) lemon juice
  • 3 green onions diagonally sliced
Placeholder alt

DID YOU KNOW?

When you see the Blue Cow Logo on a product, it means it's made with 100% Canadian quality milk that meets some of the highest standards in the world.

Learn More

Preparation

Cut chicken into thin strips. In large wok or nonstick skillet heat oil over medium-high heat; stir-fry onion and carrots until onion is tender. Add garlic, ginger, red pepper flakes and chicken; stir-fry until chicken is browned on all sides.

Whisk flour into cold milk until well mixed; stir into chicken mixture. Add lemon rind and green and red peppers; stir until bubbling and thickened slightly. Stir in soy sauce and lemon juice. Sprinkle with green onions.

Tips

For the Adventurous: Just before serving, add 1/3 cup (80 mL) coarsely chopped fresh coriander or basil.

Healthy Eating Tip: Carrots are an excellent source of Vitamin A which is essential for proper vision, a healthy immune system and healthy skin. Milk is also a good source or Vitamin A.

Learn more about

Nutritional information

Per serving
Energy: 186 Calories
Protein: 21 g
Carbohydrate: 14 g
Fat: 5 g
Fibre: 1.8 g
Sodium: 425 mg

Top 5 Nutrients

(% DV*)
Calcium: 9 % / 104 mg
Niacin: 53 %
Vitamin A: 44 %
Vitamin B6: 29 %
Vitamin C: 92 %