< Back to Search

Lemon Chicken Stir-Fry

For a hefty portion size, you get a low-calorie meal that is high in protein and fiber, and low in saturated fat.  The lemon flavor from the gelatin is a surprising twist that will leave everyone wondering what your secret ingredient is!  This dish is great re-heated…it tastes like authentic “Chinese take-out!”

Serves: 1.5 cups


2 cups instant brown rice, uncooked

1 Tbsp. canola oil

8 oz. boneless, skinless chicken, cut into small strips (~2 breasts)

7 oz. extra-firm tofu (~1/2 pkg)

1 pkg. (14 oz.) frozen stir-fry veggies

1 cup sliced, fresh mushrooms

1 pkg. (4-serving size) lemon flavor gelatin

1 Tbsp. cornstarch

½ cup low-sodium chicken broth

2 Tbsp. zesty Italian dressing

1 tsp garlic powder


  1. Prepare rice according to package directions.
  2. Heat oil in large skillet on medium-high heat.  Add chicken; cook 4 min. or until cooked through, stirring occasionally.  Remove chicken from skillet and set aside.
  3. Add frozen vegetables to skillet, and stir-fry for 4 min. (turn heat up if necessary).  Add tofu and mushrooms, and stir-fry for another 2-4 min. until cooked through.
  4. Return chicken to the skillet.
  5. Mix dry gelatin mix and cornstarch in small bowl.  Add broth, dressing, and garlic powder; stir until gelatin is dissolved.  Add to skillet.  Reduce heat to medium; cook 3 min. or until sauce is thickened, stirring frequently.
  6. Serve over hot, cooked rice.
  7. TIP:  To make this a vegetarian dish, omit steps 2 and 4, and use a whole package of extra-firm tofu in place of the chicken.