Lemon Chicken Vegetables Stir-Fry

Name: Lemon Chicken Vegetables Stir-Fry
Yield: 4 - 6 servings
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

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

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

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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.