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 cornflour* 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.
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.
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
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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