Lemon Chicken with Broccoli and Ginger - 8g Carbs, 1g Fiber
From: AICR American Institute for Cancer Research
Lemon Chicken One-Pot
Traditional Chinese lemon chicken is lightly battered and quick cooked
in oil. Fast food versions overuse the deep fryer to up the fat and
calories. This version is a twist on the traditional, making it light, flavorful and healthy. Broccoli, red onion and scallions add colorful
variety and cancer-protecting phytochemicals. Top with a lemony ginger
sauce and a dab of curry paste for a tangy kick.
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp fresh lemon juice
1/2 tsp salt
1/8 tsp ground white or black pepper
1 Tbsp coconut oil, divided
1 lb skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp grated or finely chopped ginger PLUS 1/2 tsp ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around
sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until
no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground
ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and
onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook
for 2 minutes until broccoli looks bright green. Return chicken to wok and
stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents
of wok out onto serving platter. Sprinkle on scallions and serve.
Servings: 4
Nutrition per Serving:
193 Calories, 5g Fat, 3g Sat Fat, 29g Protein, 8g Carbs, 1g Fiber, 452mg Sodium
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