Chicken Vegetable Stir-Fry

The Health Teaching Kitchen presents a Chicken Vegetable Stir-Fry. Learn how to make your own stir-fry sauce, flavored with lemon, ginger, and garlic. Learn techniques for stir-frying chicken and vegetables. Recipes also works well with lean beef, pork, shrimp, or tofu. For more information and recipes, visit: www.nutrition.va.gov/Healthy_Teaching_Kitchen.asp
4 servings, about 1 ¼ cup stir-fry with 1 cup brown rice
Ingredients:
• 1 lemon
• 1/2 cup reduced-sodium chicken broth
• 3 tablespoons reduced-sodium soy sauce
• 2 tsp fresh minced ginger (or ½ tsp dry ground ginger)
• 1 Tbsp honey
• 2 teaspoons cornstarch
• 1 tablespoon canola oil
• 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
• 1 bag frozen stir fry vegetables (or 3 cups fresh chopped vegetables)
• 1 tablespoon chopped garlic
Directions:
1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk the juice with broth, soy sauce, ginger, honey and cornstarch in a small bowl.
2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add frozen vegetables to the pan, cook about 5 minutes. Add garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add the chicken; cook, stirring, until heated through, 1 to 2 minutes.
Serve over brown rice

Nutrition Facts: 1 ¼ cups stir fry with 1 cup brown rice
Calories: 444
Total Fat 8.2gm
Sat. Fat 1.3gm
Cholesterol 70.2mg
Sodium 546mg
Total Carbs. 55.8g
Dietary Fiber 6.3g 14%
Protein 32.4g