Low-Calorie Lemon-Pepper Chicken Stir Fry

lemon chicken

Lemon Chicken 2

chicken stir fry

This meal is light, delicious, low-calorie and quick to prepare for the family. This meal will feed 4 people in correct proportions and will yield less than 400 calories per person per meal.

1 Serving Size:

3/4 cup of diced Chicken Breast per person (166 calories)

1/2 cup of Veggies per person (60 Calories) 

3/4 cup of steamed White Rice per person (153 Calories)

Lemon Pepper Seasoning: (0 Calories)

Chicken Broth per person (3.75 Calories) 

Total Calories Per Person: 383 Calories with Rice and 230 Calories without Rice. 

Let’s Get Cooking!

You will need!

3 cups of diced Chicken Breasts

2 cups of Mixed Veggies (can be any veggie you prefer) (asparagus, squash, carrots, onions, bell peppers, snap peas, cauliflower, kale, spinach and broccoli are all good options).

2 teaspoons of Lemon Pepper Seasoning with No Salt

1 Garlic Clove minced (optional) 

2-3 tablespoons of Low-Sodium Chicken Broth

3-4 cups of cooked White Rice

Tip: For extra lemon flavor, add 1 teaspoon of Fresh Lemon Juice or Lemon Zest to the Chicken Broth.


In a skillet or wok on medium to high heat, saute chicken, garlic, chicken broth and 1 teaspoon of Lemon Pepper Seasoning until chicken is cooked and no longer pink (4-5 minutes). Then add veggies, and 1 more teaspoon of Lemon Pepper Seasoning. Cover with a lid and reduce heat to medium. Let veggies steam and cook until tender. Stir occasionally. Serve over a bed of white rice. Garnish with a fresh lemon slice or a sprinkle of fresh chopped parsley.


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