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Lemon chicken vegetable stir-fry

This colourful stir-fry is best served over hot rice
Recipe provided by Dairy Farmers of Canada ©
Bowl of rice with cooked chicken, red and green peppers
6 servings / 35 min

Prep 20  min / Cook 15 min

Ingredients
  • 1 lb (450 g) boneless, skinless chicken breast
  • 1 tbsp (15 mL) vegetable oil
  • 1 chopped white onion
  • 1 cup (250 mL) baby carrots, halved or 2 carrots, diagonally sliced 
  • 6 cloves garlic, minced 
  • 1/4 cup (50 mL) finely chopped gingerroot or 1 1/2 tsp (7 ml) ground ginger
  • Pinch of dried red pepper flakes
  • 2 tbsp (25 mL) all-purpose flour
  • 1 1/2 cups (375 mL) 1% milk
  • Grated rind of a large lemon
  • 1 red bell pepper, cut in strips 
  • 1 green bell pepper, cut in strips 
  • 2 tbsp (25 mL) sodium-reduced soy sauce
  • 2 tbsp (25 mL) lemon juice
  • 3 green onions, diagonally sliced
Directions
  1. Cut chicken into thin strips. In large wok or nonstick skillet heat oil over medium-high heat; stir-fry onion and carrots until onion is tender. Add garlic, ginger, red pepper flakes and chicken; stir-fry until chicken is browned on all sides. 
  2. Whisk flour into cold milk until well mixed; stir into chicken mixture. Add lemon rind and green and red peppers; stir until bubbling and thickened slightly.
  3. Stir in soy sauce and lemon juice. Sprinkle with green onions.

Nutritional info per serving (1 of 6) 
  • Calories 180
  • Protein 20 g
  • Total Fat 5 g
    Saturated Fat 1 g
    Cholesterol 51 mg
  • Carbohydrates 14 g
    Fibre 2 g
    Sugars 7 g
    Added sugars 0 g
  • Sodium 310 mg
  • Potassium 595 mg