Lemon-Chicken Stir-Fry

Recipe from

Nutritional Information

Calories 379
Caloriesfromfat 4 %
Protein 37 g
Fat 1.7 g
Satfat 0.4 g
Carbohydrate 51 g
Fiber 2.6 g
Sodium 138 mg
Cholesterol 66 mg

Ingredients

1 red bell pepper (about 1/2 lb.)
1/4 pound edible pea pods
2 cups precooked dried white rice
1 pound boned, skinned chicken breasts
3 cups fat-skimmed chicken broth
1 tablespoon minced fresh serrano or jalapeño chilies
1 tablespoon grated lemon peel
1 tablespoon cornstarch
2 tablespoons lemon juice
1/4 cup chopped green onions (including tops)

Preparation

1. Rinse, stem, and seed bell pepper, then cut into 1/4-inch-wide strips.

2. Remove and discard stem ends and strings from pea pods. Rinse pods and cut in half crosswise.

3. Put rice in a wide 3- to 4-quart bowl.

4. Rinse chicken breasts and cut into 1-inch chunks.

5. In a 10- to 12-inch nonstick frying pan over high heat, bring 2 cups broth to a boil. Pour over rice, cover, and let stand until liquid is absorbed and rice is tender to bite, about 7 minutes. Fluff with a fork.

6. Meanwhile, return pan to heat. Add chicken and stir until surface is no longer pink, 1 to 2 minutes. Add bell pepper, pea pods, chilies, and lemon peel. Stir just until chicken is no longer pink in center of thickest part (cut to test), about 5 minutes.

7. Blend cornstarch and remaining broth until smooth. Stir into pan and continue stirring until mixture boils, about 1 minute. Add lemon juice.

8. Pour chicken over rice. Sprinkle with green onions.

Note:

January 1999
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