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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 224.1
  • Total Fat: 5.3 g
  • Cholesterol: 66.7 mg
  • Sodium: 404.8 mg
  • Total Carbs: 14.5 g
  • Dietary Fiber: 4.4 g
  • Protein: 30.7 g

View full nutritional breakdown of Chicken Stir Fry with Garlic Asparagus calories by ingredient
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Chicken Stir Fry with Garlic Asparagus

Submitted by: MPICKRELL

Introduction

this is from the biggest loser 30 day challenge and I used chicken instead of pork and Asparagus instead of broccoli this is from the biggest loser 30 day challenge and I used chicken instead of pork and Asparagus instead of broccoli
Number of Servings: 4

Ingredients

    3 C Asparagus Chopped
    3/4 C Fat Free, Low Sodium Chicken Broth
    1/2 C Scallions chopped
    2 T Garlic Chopped
    2 T Ginger Fresh, chopped
    2 t Extra Virgin Olive Oil
    1 C Yellow Onion, chopped
    1 Red bell pepper, Halved, seeded, and diced
    1 LB Chicken breast, cut in thin strips or cubes
    1 T Soy Sauce, Low sodium
    1 T Sesame seeds

Directions

Steam the asparagus until it is a bright green, chop into bite size pieces and set aside.

Combine 1/2 C of the brothe with the scallions, garlic and ginger in a food processor or blender and pulse until mixture is minced. Set it asided.

heat 1 t of oil in a large nonstick skillet over medium high heat. Add the yellow onion and bell pepper and cook for 5 minutes or until the vegetables are just tender. Transfer the vegetables to a bowl and cover with a towel to retain heat.

Add the remaining olive oil to the pan over medium high heat. Add the scallion mixture and cook for about 1 minture, stirring constantly. Add the chicken and soy sauce to the skillet and cook until the chicken is cooked through. Add the remaining 1/2 C of broth and brign to a boil.

Add the asparagus to the skillet and cook, stirring, for about 3 minutes or until the asparagus is soft. Add the onion and bell pepper back to the skillet. After serving garnish with sesame seeds.

This makes 4 servings and it may be served with brown rice. You can also use pork instead of chicken and broccoli instead of asparagus.

Number of Servings: 4

Recipe submitted by SparkPeople user MPICKRELL.






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