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

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.

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Nutrition

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 C: 92 %
Vitamin A: 44 %
Vitamin B6: 29 %