Speedy lemon chicken and greens

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

Photographer: Mark O'Meara

First published: Mar 2012

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

Total cost: $18.40 / $4.60 per serve

(at time of publication)

Ingredients

More weights & measures

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

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 0.00cal

Kilojoules 1860kJ

Protein 37g

Total fat 9g

–Saturated fat 2g

Carbohydrates 55g

–Sugars 12g

Dietary fibre 6g

Sodium 150mg

Calcium 110mg

Iron 3.5mg

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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