Friday, April 17, 2009
Chicken and Asparagus Stir Fry
Make sure all of your ingredients are chopped and prepared to go before you start. This stir-fry recipe, like most, will be fast but requires close attention to the stove. A wok is not necessary but works the best so you can slide the chicken up the sides in true Chinese fashion.
2 t. peanut oil
2 T. low-fat, low-sodium chicken broth
3 cloves garlic, minced
2 T. minced scallions
3 chicken breasts, boned, skinned, halved, and cubed into 2-inch pieces
1 medium carrot, sliced thin
2 c. sliced asparagus (slice into 2-inch pieces)
1/2 c. water chestnuts
2 T. lite soy sauce
2 T. white wine vinegar
1 t. sesame oil
1/4 c. low-fat, low-sodium chicken broth
1 T. cornstarch
1. In a wok over medium-high heat, heat the oil and broth. Add the garlic and scallions and saute for 30 seconds. Add the chicken and stir-fry for 5-8 minutes until it is opaque.
2. Push the chicken up on both sides of the wok.
Add a little broth, if necessary, and add the carrot. Stir-fry for 2 minutes.
Add the asparagus and stir-fry for 3 minutes.
Add the water chestnuts and stir-fry for 2 minutes more.
Add the chicken back to the center of the wok.
3. Combine the last 5 ingredients and mix until smooth, Add the sauce to the wok. Stir, cover, and steam for 2 minutes.
YIELD: 6 servings/ 1 serving size = 1 cup.
Total Fat.............6 g
Sat Fat...............1 g
Dietary Fiber.........2 g
If you like this blog, please look for my other blogs:
Thyme for Herbs
Tickling the Ivories