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Monday, June 18 2012

A 20-minute stir-fry starts with instant rice and quick-to-cook chicken.


Glazed Lemon Chicken and Rice
Recipe from 
Servings: 2 servings
Prep Time: 20 mins
Total Time: 20 mins
    1/3  cup  water
     tablespoon  fresh lemon juice
     teaspoons  cornstarch
     tablespoons  honey
     teaspoon  grated lemon peel
     cup  uncooked instant white rice
     cup  water
     teaspoon  olive or vegetable oil
    1/2  lb  boneless skinless chicken breasts, cut into 1-inch pieces
    1/2  teaspoon  salt
     green  onions, cut into 1-inch pieces
     small  orange bell pepper, cut into 1-inch pieces
In 2-cup measuring cup, stir 1/3 cup water, the lemon juice,cornstarch, honey and lemon peel until cornstarch is dissolved; set aside.
Cook rice in 1 cup water as directed on package; keep warm.
Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; sprinkle with salt. Cook 2 to 3 minutes, stirring frequently, until chicken is brown. Stir in onions and bell pepper. Cook 2 to 4 minutes, stirring frequently, until chicken is no longer pink in center. Reduce heat to low.
Stir lemon juice mixture in measuring cup. Pour into skillet; stir to coat chicken mixture. Cook until slightly thickened. Serve chicken mixture over rice.

High Altitude (3500-6500 ft): No change.
nutrition information
Per serving: Calories 460 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 70mg; Sodium 660mg; Total Carbohydrate 71g (Dietary Fiber 2g, Sugars 21g); Protein 30g. Daily Values: Vitamin A 45%; Vitamin C 60%; Calcium 6%; Iron 20%. Exchanges: 3 Starch; 1 1/2 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1/2 Fat. Carbohydrate Choices: 5. Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 09:45 am   |  Permalink   |  0 Comments  |  Email

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