Lemon Chicken

Lemon Chicken

This Lemon Chicken recipe isn't like the one you'll find at your local Chinese take away restaurant. For a start, the chicken is saut├ęd, not deep fried & battered.

CAL P/SERVE
471
kJ P/SERVE
1970
FAT P/SERVE
10.1g
CARBS P/SERVE
43.2g
PROTEIN P/SERVE
45.7g
SUGAR P/SERVE
19.4g
SODIUM P/SERVE
645g
FAT
%
2.1%
ENERGY RDI%
22.6%

Because of this, this lemon chicken recipe is light, and the nutritions of this dish speak for themselves. If you want a great tasting lemon chicken without the fat and calories, this is it.

Ingredients

  • 1 chicken breast, sliced
  • 1 cup broccoli, cut into florets
  • 1 cup cauliflower cut in florets
  • 1/4 red capsicum, sliced
  • 1 carrot, diced
  • 1/2 onion, diced
  • 1 cup cooked rice
  • 1 tbsp. olive oil

Sauce:

  • 1-2 lemons freshly squeezed (1/4 cup juice)
  • 1 tbsp. mirin
  • 1 tbsp. brown sugar
  • 2 tbsp. soy sauce
  • 1 tbsp. cornflour mixed with 1/4 cup cold water in a cup

Method

  1. Cook rice as per instructions.
  2. In a small bowl mix lemon juice, mirin, sugar and soy sauce.  Taste to ensure not too sour. Adjust accordingly.
  3. Heat non-stick frying pan or wok.  On medium heat add olive oil and add onion and capsicum and stir fry for a couple of mins until softened.  Add chicken breast; cook a further couple of mins or until cooked 3/4 through, then take off heat onto a plate and cover with foil. 
  4. Add broccoli, cauliflower, carrot to pan and stir fry.  You can add some water to help steam the vegetables and you can cover with a lid if you like.  Once softened to your liking add chicken and onion back to pan then add sauce mix.  Mix until incorporated, tasting to see if it is to your pallet.
  5. Once you are happy with the taste add the cornflour and water mixture, this will thicken the sauce.
  6. Serve with your steamed rice.

Nutrition Table

Servings: 2 Serving size:471g
Average Serve Average 100g
Energy 1970 kJ 419 kJ
  471 Cal 100 Cal
Protein 45.7 g 9.7 g
Fat, total 10.1 g 2.1 g
- Saturated 2.0 g 0.4 g
Carbohydrate 43.2 g 9.2 g
- Sugars 19.4 g 4.1 g
Sodium 645 mg 137 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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