Lemon Chicken Vegetables Stir-Fry
Our dietitians' favouriteThis recipe is taken from the 2000 Milk Calendar. This recipe has my favourite flavours of lemon, ginger and garlic. This colourful stir-fry is best served over hot rice.
- Prep: 20 min
- Cooking: 10 min - 15 min
Ingredients
- 1 lb (450 g) boneless, skinless chicken
- 1 tbsp (15 mL) vegetable oil
- 1 chopped white onion
- 1 cup (250 mL) baby carrots halved or 2 carrots diagonally sliced
- 6 garlic cloves minced
- 1/4 cup (60 mL) finely chopped gingerroot or 1 1/2 tsp (7 mL) ground ginger
- of dried red pepper flakes
- 2 tbsp (30 mL) all-purpose flour
- 1 1/2 cups (375 mL) Milk
- Grated rind of large lemon
- 1 red bell pepper cut in strips
- 1 green bell pepper cut in strips
- 2 tbsp (30 mL) soy sauce
- 2 tbsp (30 mL) lemon juice
- 3 green onions diagonally sliced
READY FOR REWARDS?
Sign up for our new More Goodness program for exclusive offers, recipes, contests and more.
Preparation
Cut chicken into thin strips. In large wok or nonstick skillet heat oil over medium-high heat; stir-fry onion and carrots until onion is tender. Add garlic, ginger, red pepper flakes and chicken; stir-fry until chicken is browned on all sides.
Whisk flour into cold milk until well mixed; stir into chicken mixture. Add lemon rind and green and red peppers; stir until bubbling and thickened slightly. Stir in soy sauce and lemon juice. Sprinkle with green onions.
Tips
For the Adventurous: Just before serving, add 1/3 cup (80 mL) coarsely chopped fresh coriander or basil.
Healthy Eating Tip: Carrots are an excellent source of Vitamin A which is essential for proper vision, a healthy immune system and healthy skin. Milk is also a good source or Vitamin A.
Learn more about
Nutritional information
Per serving| Energy: | 186 Calories |
| Protein: | 21 g |
| Carbohydrate: | 14 g |
| Fat: | 5 g |
| Fibre: | 1.8 g |
| Sodium: | 425 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 9 % / 104 mg |
| Niacin: | 53 % |
| Vitamin A: | 44 % |
| Vitamin B6: | 29 % |
| Vitamin C: | 92 % |
