Lemony Chicken with Seasonal Veg

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Lemony Chicken with Seasonal Veg

This recipe is super versatile. It’s relying on stir frying which is one of the best methods for getting food cooked quickly. I know we tend to associate stir frying with Asian flavourings and seasonings. But it can be just as delicious with only a splash of lemon juice to freshen things up. If you don’t own a wok a large frying pan will work fine.

enough for: 2
takes: 20 minutes
3-4 chicken thigh fillets, sliced into thin strips
2 handfuls green beans OR 1 head broccoli, chopped into bite sized pieces
1 green bell pepper (capsicum) OR 1 carrot, sliced
1 bunch mint OR flat leaf parsley, leaves picked
2 lemons, zested and juiced

1. Heat a large frying pan (skillet) or wok on a high heat. Add a few tablespoons oil to the pan and stir fry the chicken for about 5 minutes or until it is just cooked through. Then remove from the pan and place in a clean bowl.

2. Add the veg to the very hot wok and cover with a lid or tray. Cook for 2 minutes.

3. After 2 minutes, give the veg a stir, add a splash of water, cover and cook for another 2 minutes.

4. Test the veg to make sure they are tender. If using carrot and broccoli they may take longer.

5. When the veg are done return the chicken and any juices to the pan with the lemon juice and zest. Stir fry for a few seconds to warm up the chicken.

6. Remove from the heat. Season and toss in the mint or parsley before serving.

Prepare Ahead?

You could prep the veg and slice the chicken.

Leftover Potential

OK but better when it’s hot from the pan.

Variations

vegan – replace the chicken with sliced tofu. OR skip all together and serve with a very generous handful or roasted cashews or almonds.

vegetarian – skip the chicken and serve the stir fried veg and herbs with poached eggs, a good goats cheese or ricotta crumbled over the top.

more substantial – serve with steamed rice or cauliflower ‘rice’ (finely grated cauliflower)

different veg – don’t feel like you need to stick to beans, peppers, broccoli or carrot. Asparagus, zucchini, red peppers, fennel, broccolini, brussels sprouts, cabbage or cauliflower would all work.

prefer chicken breast? – no problem. I find that breast tends to dry out more easily so be super careful not to over cook.

other meat? – lamb fillet or backstraps would be lovely with the mint. Finely sliced beef fillet or tenderloin would also work.

asian vibe – if your stir fry must have an asian sauce, add a splash of soy or oyster sauce in with the lemon juice. And a little chilli if that’s your thing.

carb lovers / more substantial – serve with steamed rice or steamed potatoes.

Waste Avoidance Strategy

chicken – freeze it.

green beans, broccoli, bell pepper (capsicum), carrot – will all keep in a plastic bag in the fridge for weeks. Otherwise they can be frozen.

mint or parsley – make a mint or parsley oil by covering leaves in extra virgin olive oil or use for another meal.

lemons – will keep for months in a plastic bag in the fridge.

Problem Solving Guide

chicken tough – if the chicken is tough or dry, it’s probably been overcooked. Next time get it out of the pan earlier. Not much you can do for now – except drizzle with a little more lemon juice.

bland – don’t forget to be generous with the seasonings.

dry – drizzle with a little more lemon and extra virgin olive oil.

veg too crunchy – cook, covered for a little longer.

veg burning – add a little more water to help the veg steam and retard browning (and burning!)

don’t like mint? – flat leaf parsley, cilantro or even basil would each bring something different and lovely to the dish.

Serving Suggestions

Either pan in the middle of the table with little Chinese rice bowls or divide between two soup bowls.
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