Chinese-Style Lemon Chicken
A savoury lemon sauce seasoned with a hint of sesame tastes fabulous with tender chicken and crunchy Asian vegetables. Serve Chinese-style lemon chicken with plain egg noodles or rice to add some satisfying starchy carbohydrate.
Cooking spray
12 oz (375 g) skinless, boneless chicken breasts, thinly sliced
1 onion, thinly sliced
1 green bell pepper, seeded and cut into thin strips
1 garlic clove, chopped
1 tbsp (15 mL) finely chopped ginger
2 carrots, thinly sliced
1 cup (250 mL) water chestnuts, drained and sliced
1 1⁄2 cups (375 mL) reduced-sodium chicken broth
3 tbsp (45 mL) dry sherry
2 tbsp (25 mL) flour
1 tsp (5 mL) sugar
3 tbsp (45 mL) light soy sauce
1 tsp (5 mL) toasted sesame oil
Zest of 2 lemons
Juice of 1 lemon
1 1⁄2 cups (375 mL) green beans, cut into 2-in. (5-cm) pieces
1 cup (250 mL) bean sprouts
• Sprouted beans and seeds are sources of vitamin C and several B vitamins.
• Canned water chestnuts are light and crunchy. Mixed with other vegetables, they can help to extend a modest amount of chicken or meat to make a satisfying meal. They also contribute small amounts of
phosphorous and potassium.
• Meals like this, with a base of fresh vegetables and a moderate amount of protein and rice, are well balanced and help maintain blood sugar at an even level.
- Heat a large Dutch oven coated with cooking spray over medium-high heat. Add the chicken and cook until the meat is just turning white, about 1 minute. Add the onion, pepper, garlic and ginger, and cook over medium heat, stirring often, until the onion is softened but not browned, about 5 to 6 minutes.
- Add the carrots and water chestnuts. Pour in the broth and sherry, and heat until simmering. Cover and simmer for 10 minutes, stirring occasionally.
- Meanwhile, mix the flour and sugar with the soy sauce in a small bowl to make a smooth paste. Add the sesame oil and lemon zest and juice, stirring well with a whisk. Add the flour mixture to the broth in the Dutch oven and bring to a boil, stirring constantly. Add the green beans, cover the pan, and simmer for 2 minutes. Add the bean sprouts and simmer for 2 minutes. Serve immediately, before the bean sprouts soften.
preparation time 25 minutes
cooking time about 25 minutes
serves 4
Each serving provides calories 226, calories from fat 27, fat 3 g, saturated fat 1 g, cholesterol 53 mg, carbohydrate 25 g, fibre 5 g, sugars 5 g, protein 25 g.
Choices per serving: Carbohydrate 1, Meat & Alternatives 3
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
