Lemon chicken

Try this low fat, fresh and tangy lemon chicken stir fry recipe for lunch or dinner. Dairy and gluten free, it’s a great healthy meal for when you are in a hurry to feed the family.

Serves: 4
Time to make: 20 mins

Total cost: $ 17.00 / $ 4.25 per serve

(at time of publication)

Ingredients

2 tablespoons cornflourcornstarchX* plus 1 teaspoon extra, for sauce
black pepper
600g skinless chicken breast fillets, thinly sliced
Sauce
1 lemon, ¼ cup juice
⅓ cup liquid no-added-salt chicken stock*
1 tablespoon white wine vinegar
2 tablespoons liquid honey
oil spray
1 large onion, sliced
3cm piece fresh ginger, peeled, cut in matchsticks
1 bunch choy sum, steamed
4 cups cooked rice
2 spring onions, sliced
*NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.

Instructions

1 Season cornflour with pepper and spread on a plate. Lightly coat chicken in cornflour.

2 To make sauce, place sauce ingredients and the extra cornflour in a jug. Stir until well combined and smooth. Set aside.

3 Heat a wok over a high heat and spray with oil. Stir-fry chicken in batches for 2-3 minutes or until golden. Remove from wok. Set aside.

4 Return wok to a high heat. Spray with a little more oil. Add onion and ginger. Stir-fry for 2 minutes or until golden. Add sauce and simmer for 2-3 minutes or until slightly thickened. Return chicken to wok. Simmer for 1-2 minutes or until chicken is heated through.

5 Serve with choy sum and rice on the side. Garnish with spring onions.

Nutrition Info (per serve)

Kilojoules 1840kJ

Calories 440cal

Protein 41g

Total fat 7g

Saturated fat 2g

Carbohydrates 55g

Sugars 13g

Dietary fibre 4g

Sodium 200mg

Calcium 180mg

Iron 3mg

Variations

Instead of choy sum, serve with spinach.
Boost the veges: Serve with a side of stir-fried mixed broccoli (1 1/2 cups) and edamame beans (1/2 cup), to add another serve of vegetables per person and 3g fibre.

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