Lemon pepper chicken with orange honey stir-fry
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 272.8
- Total Fat: 1.9 g
- Cholesterol: 65.7 mg
- Sodium: 115.3 mg
- Total Carbs: 35.1 g
- Dietary Fiber: 2.3 g
- Protein: 28.4 g
View full nutritional breakdown of Lemon pepper chicken with orange honey stir-fry calories by ingredient
Introduction
I'm a health fanatic so making healthy low-cal recipes that have large servings is what I aim for. Family loved this. Also, I used Organic Blue Agave nectar instead of honey for the low glycemic-index. Either will work. I'm a health fanatic so making healthy low-cal recipes that have large servings is what I aim for. Family loved this. Also, I used Organic Blue Agave nectar instead of honey for the low glycemic-index. Either will work.Number of Servings: 3
Ingredients
-
3 four ounce chicken breast
Lemon pepper seasoning
3/4 cup medium grain brown rice
small handful of baby carrots
1/4 cup diced red pepper
1/4 cup diced yellow pepper
1/4 cup diced green pepper
1/4 cup diced tomato
1/2 cup Orange juice
2 TBSP Honey, agave, or the amount of stevia = to 2 TBSP
3 TBSP Balsamic vinegar
1 cup water
1 TBSP EVOO
Directions
Chicken: Start by cleaning the fat off the chicken. Season with lemon pepper seasoning and then grill till done. Set aside
Orange honey broth/glaze: In a sauce pan mix Orange juice, balsamic vinegar, and agave(or whatever sweetener you used). cover and bring to a boil.
Rice: In a pot, add all of the rice. Once the glaze is to a boil ass it to the rice pot. Place over medium heat. Cover. Let boil then reduce to a simmer. After about 3 minutes add 1 cup of water and cover.
Vegetables: Dice all of the veggies. In a skillet heat 1 TBSP EVOO. Once hot add all of the veggies and allow to cook for about 4-5 minutes. When the rice is 2 minutes from being done add all of the vegetables to the rice pot and cover.
When finished divide rice evenly into 3 portions and lay a 4 ounce piece of lemon-pepper chicken on top. Large amount of food for under 300 calories. 1/4 cup rice(dry) per person. Don't know measurements after cooked.
Next time going to use peas in the veggie mix and add segments of an orange to the veggies also.
Number of Servings: 3
Recipe submitted by SparkPeople user JGATTO13.
Orange honey broth/glaze: In a sauce pan mix Orange juice, balsamic vinegar, and agave(or whatever sweetener you used). cover and bring to a boil.
Rice: In a pot, add all of the rice. Once the glaze is to a boil ass it to the rice pot. Place over medium heat. Cover. Let boil then reduce to a simmer. After about 3 minutes add 1 cup of water and cover.
Vegetables: Dice all of the veggies. In a skillet heat 1 TBSP EVOO. Once hot add all of the veggies and allow to cook for about 4-5 minutes. When the rice is 2 minutes from being done add all of the vegetables to the rice pot and cover.
When finished divide rice evenly into 3 portions and lay a 4 ounce piece of lemon-pepper chicken on top. Large amount of food for under 300 calories. 1/4 cup rice(dry) per person. Don't know measurements after cooked.
Next time going to use peas in the veggie mix and add segments of an orange to the veggies also.
Number of Servings: 3
Recipe submitted by SparkPeople user JGATTO13.