Speedy lemon chicken and greens

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Speedy lemon chicken and greens is an easy recipe to whip up for a healthy, zesty chicken dinner.

Serves: 4

Time to make: 25 mins

Ingredients

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1 lemon, 2 tablespoons juice and grated zest
⅓ cup liquid salt-reduced chicken stock
1 ½ tablespoons liquid honey
1 tablespoon Chinese rice wine or dry sherry
1 teaspoon cornflourcornstarchX, dissolved in 1 tablespoon cold water
spray oil
500g chicken breast fillets, thinly sliced
4 spring onions, cut in 3cm lengths, plus extra, to garnish
3cm-piece fresh ginger, peeled, cut in thin matchsticks
350g broccoli, trimmed, cut in florets
250g snow peas, trimmed, halved diagonally
3 cups cooked rice, to serve

Instructions

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1 Mix lemon juice, stock, honey, Chinese rice wine and cornflour in a small bowl. Set aside.

2 Spray a wok or large frying pan with oil. Place over a high heat. Stir-fry chicken in batches for 2–3 minutes until golden. Remove and set aside.

3 Spray wok with a little more oil. Add onions, ginger and lemon zest. Stir-fry for 30 seconds. Add broccoli and snow peas. Stir-fry for 2 minutes. Return chicken to wok with honey mixture. Bring to the boil and simmer for 1 minute or until slightly thickened. Garnish with extra onions. Serve with rice.

Variations

Make it gluten free: Check cornflour and stock varieties are gluten free.

Nutrition Info (per serve)

Calories 0.00 cal

Kilojoules 1860 kJ

Protein 37 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 55 g

Sugar 12 g

Dietary fibre 6 g

Sodium 150 mg

Calcium 110 mg

Iron 3.5 mg

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.

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