Lemon Chicken Stir Fry | Printer Friendly version | |
4 boneless skinless chicken breast, cubed 1/2 lemon, zested and juiced 1 tablespoon olive oil 4 cups broccoli florets, fresh or frozen 1 cup low sodium chicken broth 1 cup carrots, sliced thin 1/2 pound snow peas 1/2 cup mushrooms, sliced 4 green onions, sliced thin 3 cloves garlic, minced fine 1 teaspoon olive oil 1 tablespoon ginger root, minced fine 2 tablespoons low sodium soy sauce 2 cups brown rice, cooked |
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Marinate the chicken cubes in the lemon juice and olive oil mixture while you are preparing the other ingredients. Place the garlic, onion and olive oil in a preheated, large nonstick skillet or stir fry pan and sauté for 1-2 minutes. Add the chicken, carrots and broccoli, and stir-fry until the chicken is cooked through and vegetables are tender. Add snow peas and cook for 1-2 minutes more. | ||
Servings: 6
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Per Serving Nutritional Analysis | ||||
Per serving (excluding unknown items): 488 calories; 7g fat (12.9% calories from fat); 46g protein; 59g carbohydrate; 5g dietary fiber; 91mg Cholesterol; 416mg Sodium. Exchanges: 3 Grain(Starch); 5 Lean Meat; 2 Vegetable; 0 fruit; 1 Fat. | ||||
Calories (kcal): % Calories from Fat: % Calories from Carbohydrates: % Calories from Protein: . Total Fat (9): Saturated Fat (9): Monounsaturated Fat (9): Polyunsaturated Fat (9): Cholesterol (m9): Carbohydrate (9): Dietary Fiber (9): Protein (9): Sodium (m9): Potassium (m9): Calcium (m9): Iron (m9): Zinc (m9): Vitamin C (m9): Vitamin A (i.u.): Vitamin A (r.e.): |
488
12.9% 47.8% 38.4% 7g 1g 8g 1g 91mg 59g 5g 46g 416mg 977mg 99mg 4mg 3mg 77mg 7633IU 771RE |
Vitamin 86 (mg): Vitamin 812 (mcg): Thiamin 81 (mg): Riboflavin 82 (mg): Folacin (mcg): Niacin (mg): Caffeine (mg): Alcohol (kcal): % Refuse: Food Exchanges Grain (Starch): Lean Meat: Vegetable: Fruit: Non-Fat Milk: Fat: Other Carbohydrates: |
1.4mg
.7mcg .4mg .3mg 83mcg 23mg 0mg 0 0.0% 3 5 2 0 0 1 0 |