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Lemon Chicken with Broccoli and Ginger

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October 30, 2012 | Issue 424

Lemon Chicken One-Pot

Lemon Chicken with Broccoli and Ginger

Traditional Chinese lemon chicken is lightly battered and quick cooked in oil. Fast food versions overuse the deep fryer to up the fat and calories. This version is a twist on the traditional, making it light, flavorful and healthy. Broccoli, red onion and scallions add colorful variety and cancer-protecting phytochemicals. Top with a lemony ginger sauce and a dab of curry paste for a tangy kick.

Makes 4 servings.

Per serving: 193 calories, 5 g fat (3 g sat fat), 8 g carbohydrates,
29 g protein 1 g fiber, 452 mg sodium.

  • 1/2 cup fat-free reduced-sodium chicken broth
  • 3 Tbsp. fresh lemon juice
  • 1/2 tsp. salt
  • 1/8 tsp. ground white or black pepper
  • 1 Tbsp. coconut oil, divided
  • 1 lb. skinless and boneless chicken breast, cut into bite-size pieces
  • 1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
  • 2 garlic cloves, chopped
  • 1/2 cup sliced leek, white and pale green parts, 2-inch pieces
  • 1/2 cup thinly slice red onion, in crescents
  • 3 cups broccoli florets, cut to bite-size
  • 1/4 cup chopped scallions, green and white parts

Directions

  1. In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
  2. Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
  3. Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.

 

AICR 30 years

Grocery list

Fat-free reduced-sodium chicken broth
Lemon juice
Salt
Black pepper
Coconut oil
Skinless and boneless chicken breast
Ginger
Garlic
Leek
Red onion
Broccoli
Scallions

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Although coconut oil is high in saturated fat, this recipe uses a small amount to keep the saturated fat lower. The high smoke point of this oil makes it a good choice when stir-frying, too.

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