Healthy family recipe: Lemon Chicken and Snow Peas Stir-Fry

  • Updated: January 25, 2012 - 1:26 PM

LEMON CHICKEN AND SNOW PEAS STIR-FRY OVER CRISPY NOODLES

Serves 4.

Note: While crispy noodles are a fun accompaniment to this brightly flavored stir-fry, the more traditional steamed rice works well, too.

• 10 oz. angel hair pasta

• 11/2 tsp. dark sesame oil

• 3 tsp. vegetable oil, divided

• 1 lb. chicken tenders or chicken breasts, cut into 1-in. pieces

• 8 oz. sliced mushrooms

• 2 garlic cloves, minced

• 2 c. snow peas, trimmed and sliced in half diagonally

• 1/2 c. low-sodium chicken broth

• 1 to 2 tbsp. dry sherry

• 2 tsp. sugar

• 1 tsp. grated lemon peel

• 3 tbsp. lemon juice

• 2 tsp. cornstarch

•1/4 tsp. salt

Directions

Preheat broiler. Cook noodles according to package directions. Rinse with cold water and drain well.

Combine noodles, sesame oil, and 1 teaspoon vegetable oil in a large bowl; toss well to coat. Divide noodle mixture evenly into 4 (1-inch-thick) nests on a large baking sheet. Place baking sheet on oven rack 6 inches from heat; broil 4 to 6 minutes or until lightly browned. Carefully turn nests over, and broil 4 minutes to brown the other side. Set aside.

Heat remaining vegetable oil in large wok or skillet over high heat. Add chicken; cook and stir 4 to 5 minutes or until chicken is browned and no longer pink in center. Remove from pan. Add mushrooms and sauté for 2 minutes. Add the garlic and cook for another minute. Add the snow peas and continue to cook for another minute or until vegetables are crispy tender. Add the chicken broth, sherry, sugar and lemon peel; cook and stir 1 minute more.

Combine lemon juice, cornstarch and salt in small bowl; stir until smooth. Add the chicken back to the pan. Pour cornstarch mixture over chicken; cook, stirring, for 1 to 2 minutes or until the sauce is slightly thickened.

Spoon chicken and vegetables over nests and serve immediately.

Nutrition information per serving:

Calories 555 Fat 11 g Sodium 510 mg

Carbohydrates 71 g Saturated fat 2 g Calcium 48 mg

Protein 41 g Cholesterol 70 mg Dietary fiber 5 g

Diabetic exchanges per serving: 2 vegetable, 4 bread/starch, 3 1/2 lean meat, 1/2 fat.

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