Ginger and lemon chicken
This classic ginger and lemon chicken stir-fry is a simple and healthy dairy-free dinner that's on the table fast.
Serves: 4
Time to make: 40 mins , plus marinating
Total cost: $13.79 / $3.44 per serve
(at time of publication)
Ingredients
- Marinade
- juice of 2 lemons
- 1 tablespoon olive oil
- 2 teaspoons ginger paste
- 1 teaspoon garlic paste
- 600g chicken breast or chicken tenderloins
- 1 ½ cups mushrooms
- 1 large carrot, peeled
- 2 courgettes
- 1 spring onion, finely chopped
- 1 tablespoon olive oil
- 2 tablespoons soy sauce
- 2 tablespoons honey
- 1 tablespoon pine nuts, browned (optional)
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Instructions
1 Combine the marinade ingredients. Cut the chicken breast into small bite-sized pieces and place in a shallow dish. Pour the marinade over the chicken and place in the fridge to marinate for at least 2 hours, or overnight.
2 Prepare the vegetables; cut the mushrooms, carrots and courgettes into slices of similar size to the chicken. Finely slice the spring onion.
3 Once ready to cook, strain the chicken, reserving the marinade. Heat a pan or wok until hot. Add the chicken, a quarter at a time, until tinged golden brown. Remove each batch from the pan before adding the next.
4 Add the remaining oil with the mushrooms, carrot (blanched) and courgettes and stir-fry for 4-5 minutes.
5 Return the chicken to the pan. Add the soy sauce with the reserved marinade, honey, spring onions and pine nuts. Bring to the boil and cook for a further 2 minutes. The sauce can be thickened with a teaspoon of cornflour if you wish.
6 Serve immediately with rice or noodles.
HFG tip
This recipe can be varied with any choice of vegetables.
Nutrition Info (per serve)
-
Calories 299cal
-
Kilojoules 1250kJ
-
Protein 36.7g
-
Total fat 11.6g
-
–Saturated fat 2.4g
-
Carbohydrates 11.6g
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–Sugars 10.8g
-
Dietary fibre 1.8g
-
Sodium 660mg
-
Calcium 40mg
-
Iron 1.8mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
