Healthy Recipes: Lemon Stir-Fry Chicken with Chinese Noodles

from the American Institute for Cancer Research

Chao and Bao are stir-frying techniques that differ in the amount of heat used, the speed of cooking and how much the ingredients are tossed. The goal of both techniques is to brown the food quickly while preserving the nutritional value, color, texture and flavor of the individual ingredients. Chao is the more common technique for home cooking since Bao requires making the pan red-hot.

Canola oil is high in beneficial monounsaturated fatty acids, and with its light taste and high smoke point, it is ideal for stir-frying in a healthy way.

Soy sauce has been used for over 2000 years in Chinese cooking. Dark soy sauces are usually thicker and employ a single fermentation process, aging over a longer period than the lighter varieties. The flavor will come through, however, with any reduced-sodium soy sauce.

Also central to this Asian classic are the snow peas. They provide a fresh, crunchy consistency, along with vitamins A and C, iron and potassium. At their prime eating stage these flat thin pods should have a barely visible bulge that reveals the tiny seeds they contain. When buying them look for crisp pods with a vibrant green color.

Other thinly sliced vegetables like red bell peppers or zucchini may be added or substituted for the carrots. No matter what you decide, this tasty and nourishing dish is easy to prepare and can brighten any day.

Lemon Stir-Fry Chicken with Chinese Noodles

6 oz. Chinese Noodles*
1 lemon
3/4 cup fat-free, reduced-sodium chicken broth
3 Tbsp. low-sodium soy sauce
1 Tbsp. hoisin sauce
1 tsp. cornstarch
1 lb. boneless, skinless chicken breasts, cut into 1-inch pieces
Salt and pepper to taste
1 Tbsp. canola oil
2 Tbsp. finely minced garlic
11/2 tsp. grated fresh ginger
8 oz. fresh mushrooms, halved
1 cup diagonally sliced carrots, cut 1/4 inch thick
2 cups (6 oz.) snow peas, stems removed
1/2 cup chopped scallions
1 Tbsp. toasted sesame seeds for garnish
Cook noodles per package instructions and set aside in cold water.

Grate 1 tsp. lemon zest and set aside. Juice the lemon. In small bowl, whisk 3 Tbsp. of juice with broth, soy sauce, hoisin sauce and cornstarch.

Season chicken with salt and pepper and set aside. In large skillet, heat oil over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 4-5 minutes. Transfer to a plate.

Add garlic and ginger and cook for about 2 minutes. Then add mushrooms and carrots to pan and cook until carrots are tender, about 5 minutes. Add snow peas and reserved lemon zest.

Whisk broth mixture and add to pan. Cook, stirring, until thickened, about 2-3 minutes. Add drained cooked noodles, scallions, then chicken and any accumulated juices. Cook, stirring, until heated through, about 3-4 minutes. Top with toasted sesame seeds and serve.

Makes 4 servings

Per serving: 410 calories, 8 g total fat (1 g saturated fat), 51 g carbohydrate,
27 g protein, 3 g dietary fiber, 530 mg sodium.

*Chinese Noodles can be found in the international section of the grocery store. If they are unavailable you can substitute rice noodles or even Italian spaghetti pasta (cooked per instructions).

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.