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Lemony Sugar Snap & Chicken Stir-Fry

Source of Recipe

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Lemony Sugar Snap & Chicken Stir-Fry

"The Eating Well Diabetes Cookbook"
Yield: 4 cups, about 1-1/2 cups each

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:
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.)

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.

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.

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.

Per Serving (1-1/2 cups each): Calories: 263, Fat: 6 g, Cholesterol: 68 mg, Carbohydrate: 15 g, Protein: 31 g, Fiber: 3 g, Sodium: 290 mg ++++ Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat