KAALtv.com

Citrus-ize Your Home

Posted at: 01/15/2013 10:51 AM

‘Tis the season – not that season - but the cold and flu season.  And nature gives us just the right foods to help cope with this season – citrus fruits.  Citrus provides a zest of good health by being an excellent source of nutrients we tend not to get enough of.  Your Hy-Vee Registered Dietitian, Jen Haugen, will provide fun and simple ways to use citrus not only in cooking but also in the home!

Versatile Citrus

Any Way You Slice It
Citrus provides a bounty of nutrients perfect for fighting illnesses and can be served a number of ways.  Jen Haugen will showcase three quick and easy ways to use citrus in the kitchen.

Not Just for Cooking
Did you know you can do more with citrus than just eat it? Jen will show how you can entertain, rejuvenate and clean with simple citrus.  

A Perfect Winter Meal
Jen will show a quick and easy meal idea that will showcase luscious lemons!

Lemon Chicken Stir-Fry
Serves 4 (about 1-1/2 cups each)

Active time: 40 minutes | Total: 40 minutes

1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons Hy-Vee cornstarch
1 tablespoon Hy-Vee canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup (1/4-inch thick) diagonally sliced carrots
2 cups snow peas (6 ounces), trimmed
1 bunch scallions, cut into 1-inch pieces, divided
1 tablespoon chopped garlic

1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.

2. Heat oil in a large skillet over medium-high heat. Add chicken and cook until just cooked through, 4 to 5 minutes. Transfer to a plate. Add mushrooms and carrots; cook until just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the lemon zest. Cook, stirring, until fragrant, 30 seconds. Stir in the broth mixture and cook until thickened, 2 to 3 minutes. Add scallion greens and the chicken; cook, stirring, 1 to 2 minutes.

Per serving: 223 calories; 7 g fat (1 g sat, 3 g mono); 63 mg cholesterol; 14 g carbohydrate; 0 g added sugars; 28 g protein; 3 g fiber; 555 mg sodium; 716 mg potassium.

Nutrition bonus: Vitamin A (120% daily value), Vitamin C (62% dv), Potassium (20% dv), Iron (15% dv).

 

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.