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Chicken and Asparagus Stir Fry

User Rating 4.5 Star Rating (3 Reviews)

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Chicken and Asparagus Stir Fry
Serve this tasty chicken and asparagus stir-fry with wholegrain rice (for a super-fast supper, use the 90-seconds-in-a microwave variety).

Ingredients:

  • 3 tbsp reduced-sodium soy sauce
  • 3 tbsp fresh lemon juice
  • 1 tsp grated lemon zest
  • 1 tsp cornstarch
  • 3/4 pound chicken breasts, cut into strips
  • 1 tbsp canola oil
  • 2 garlic cloves, finely chopped
  • 4 scallions, cut into 1-inch diagonal pieces
  • 1/2 pound asparagus, cut into 1-inch diagonal pieces
  • 1 carrot, julienned

Preparation:

In a glass dish, stir together soy sauce, lemon juice and zest, and cornstarch. Add chicken pieces and coat well with marinade. Cover and refrigerate for 15-30 minutes.

Heat oil in a large nonstick skillet. Add garlic and fry until softened. Reserving the marinade, add chicken followed by the scallions, asparagus and carrots. Stir-fry for 3-4 minutes, until chicken is no longer pink.

Add marinade and cook until sauce is slightly thickened, about 1 minute. Serves 4.

Per Serving: Calories 160, Calories from Fat 40, Total Fat 4.6g (sat 0.8g), Cholesterol 49mg, Sodium 461mg, Carbohydrate 8.1g, Fiber 2g, protein 22g

User Reviews

Reviews for this section have been closed.

 4 out of 5
A Keeper, Member bolltron

Lemon went well with the dish. No sugar helped make this a healthy meal. Family said not their favorite but would eat again. If I was to rate in the healthy category I would say 5 stars but against all the flavors from unhealthy options only 4 stars. Will make again for its good taste and healthiness. One trick is on a slightly frozen chicken slice thinly cross grain, and fry in a super hot pan.

4 out of 4 people found this helpful.

See all 3 reviews

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