Serves 4; 1 cup per serving

Before beginning the recipe, be sure to thaw the asparagus or broccoli in the refrigerator, or place the vegetable in a colander and run it under hot water for a few minutes. Pat dry before cooking.

Ingredients

1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
1/2 cup fat-free, low-sodium chicken broth
1 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
1 tablespoon light soy sauce
1 tablespoon cornstarch
1 teaspoon sugar
1/4 teaspoon black pepper
2 teaspoons canola or corn oil
10-ounce package frozen no-salt-added cut asparagus or broccoli florets, thawed
1 small red bell pepper, cut into bite-size pieces

Cooking Instructions

Cut chicken into bite-size pieces.

In a small bowl, stir together broth, lemon peel, lemon juice, soy sauce, cornstarch, sugar, and black pepper. Set aside.

Preheat a wok or large skillet over high heat. Add 1 teaspoon of the oil. Stir-fry asparagus and bell pepper in the hot oil for 1 minute. Remove vegetables from wok or skillet. Add remaining oil and chicken. Stir-fry 3 minutes, or until chicken is tender and no longer pink in center.

Stir lemon mixture; add to center of wok or skillet. Cook and stir until thickened and bubbly, about 3 minutes. Cook 1 minute more, stirring constantly. Return vegetables to wok or skillet. Stir until coated with sauce.

Dietary Exchanges

1/2 other carbohydrate, 3 lean meat

This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Related Categories: Entrées (110) , Main Ingredients (342) , Cooking Criteria (76)