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Lemony Sugar Snap and Chicken Stir-Fry

Yield: 4 servings
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Ingredients

  • 1 pound boneless, skinless chicken breasts, trimmed of fat
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper to taste
  • 1/3 cup all-purpose flour
  • 3 teaspoons extra-virgin olive oil, divided
  • 12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
  • 1 (14 ounce) can reduced-sodium chicken broth
  • 3 cloves garlic, minced
  • 1/4 cup finely chopped fresh parsley
  • 1 tablespoon freshly grated lemon zest
  • 1 tablespoon lemon juice

Directions

  1. Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
  2. Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
  3. Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
  4. Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.

Nutritional Information (Per Serving)
Calories:263
Protein:31g
Sodium: 290 mg
Cholesterol:68 mg
Fat: 6g
Dietary Fiber: 3g
Carbohydrates: 15g
Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat

Source: The Eating Well Diabetes Cookbook



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