Lemon chicken

A luscious, tangy stirfry that makes two generous portions for very few calories. We tend to avoid cornflour in our recipes, but here it helps create a lovely glossy sauce to coat the chicken and vegetables. On a nonfast day, you could serve this with a few tablespoons of wholegrain rice.

Serves 2 Prep time 10

minutes Cook time 5 minutes

1 tsp cornflour

1 tsp dark soy sauce finely grated zest and juice 1⁄2 small lemon

2 tsp coconut or canola oil

1 skinless chicken breast fillet

(around 150g), cut into 1.5cm slices 1 capsicum, any colour, deseeded

and sliced

1 medium carrot (around 80g), trimmed

and thinly sliced

100g broccoli, cut into small florets 150ml chicken stock (made with

1⁄2 stock cube)

4 spring onions, trimmed and

thickly sliced

Method

1. Mix the cornflour with the soy sauce and lemon juice in a small bowl.

2. Heat the oil in a large frying pan or wok over a high heat, add the chicken, capsicum, carrot and broccoli and stirfry for 23 minutes, or until the chicken is lightly browned and the vegetables are beginning to soften.

3. Pour the lemon and soy mixture into the pan, add the chicken stock and spring onions and bring to a simmer. Reduce the heat and cook for 2 minutes, or until the sauce is slightly thickened and the chicken is cooked through, stirring regularly.

4. Sprinkle with grated lemon zest and serve with caulirice (see below).

Cook’s tip: The dish can be made with firm tofu or prawns instead of chicken. Simply fry tofu with the vegetables in step two, or add prawns for the last couple of minutes of the cooking time.

Per serving 187 cals | Protein 21.5g

Carbs 12g | Fat 5g | Fibre 5.5g