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Healthy Recipes

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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.

Ingredients

1/2 cup fat-free reduced-sodium MSG-free chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. sea salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast (preferably cage-free organic), 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

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)

Instructions

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.

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.

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