STEROID
02-18-2012, 11:57 PM
Lemon Chicken Stir-Fry
http://img818.imageshack.us/img818/3945/79774405.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fimg818.imageshack.us%2Fmy.p hp%3Fimage%3D79774405.jpg)
4 servings, about 1 3/4 cups each
Total Time: 40 minutes
Ingredients
2 lemons
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon xtra virgin olive oil
2 pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
1 cup diced onions
1 cup red,yellow & green peppers, sliced
2 Tbsp chopped garlic
2 cups of smashed baked potatoes
Preparation
Bake potatoes until done and scoop out potato and smash & discard skin.Turn off oven and place potatoes in there to keep warm.
Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
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 peppers & onions to the pan and cook until they are just tender, 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 and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.
Serve on top of smashed potatoes.
Nutrition
Per serving:
412 calories;
4g fat ( 1 g sat , 3 g mono );
63 mg cholesterol;
40g carbohydrates;
0 g added sugars;
54 g protein;
3 g fiber;
348 mg sodium;
796 mg potassium.
http://img818.imageshack.us/img818/3945/79774405.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fimg818.imageshack.us%2Fmy.p hp%3Fimage%3D79774405.jpg)
4 servings, about 1 3/4 cups each
Total Time: 40 minutes
Ingredients
2 lemons
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon xtra virgin olive oil
2 pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
1 cup diced onions
1 cup red,yellow & green peppers, sliced
2 Tbsp chopped garlic
2 cups of smashed baked potatoes
Preparation
Bake potatoes until done and scoop out potato and smash & discard skin.Turn off oven and place potatoes in there to keep warm.
Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
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 peppers & onions to the pan and cook until they are just tender, 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 and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.
Serve on top of smashed potatoes.
Nutrition
Per serving:
412 calories;
4g fat ( 1 g sat , 3 g mono );
63 mg cholesterol;
40g carbohydrates;
0 g added sugars;
54 g protein;
3 g fiber;
348 mg sodium;
796 mg potassium.