Lemon Chicken/Broccoli Stir-Fry
Broccoli, browned mushrooms, onion, red bell pepper and Chik’n strips (or optional sliced chicken breast) harmonize with a the light lemon sauce in a tasty and memorable stir-fry. Hearty brown rice anchors the ensemble as a steady and dependable base.
Grocery List Lemon Chicken/Broccoli Stir-Fry
Lemon Chicken/Broccoli Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
1 red bell pepper
1 lb. broccoli
7 oz. medium Creimini mushrooms
2 lemons
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts
low-sodium vegetable broth (if needed)
honey (if needed)
Prepared mustard (if needed)
Low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chickenless tenders or equivalent product (if plant-based)
Meat/Fish/Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
Nutritional Value Lemon Chicken/Broccoli Stir-Fry
Nutritional Analysis
Lemon Chicken Broccoli Stir Fry – with Chicken Breast
Per Serving
Calories: 550
Protein: 35 g
Carbohydrates: 74 g
Total Fat: 13 g
(Saturated Fat: 2 g
Dietary Fiber: 9 g
Cholesterol: 80 mg
Sodium: 290 mg
% calories from fat: 22.1 %
Serving Size:
Five ounces cooked rice with 1/3 of the stir fry mixture.
Lemon Chicken Broccoli Stir Fry – with Meatless tenders
Nutritional Analysis
Per Serving
Calories: 550
Protein: 23 g
Carbohydrates: 75 g
Total Fat: 17 g
(Saturated Fat): 1 g
Dietary Fiber: 10 g
Cholesterol: 0 mg
Sodium: 590 mg
% calories from fat: 29.7 %
Serving Size:
Five ounces cooked brown rice with 1/3 of the stir-fry.
