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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 379.2
  • Total Fat: 3.0 g
  • Cholesterol: 41.2 mg
  • Sodium: 1,537.9 mg
  • Total Carbs: 62.8 g
  • Dietary Fiber: 8.7 g
  • Protein: 26.8 g

View full nutritional breakdown of Stir Fry Chicken, Asparagus, and Onion calories by ingredient
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Stir Fry Chicken, Asparagus, and Onion

Submitted by: CEMCEM

Introduction

Quick, tasty and super filling stir fry consisting of chicken, asparagus, onion, and garlic, served over rice, with a sprinkle of soy sauce. Yum! Quick, tasty and super filling stir fry consisting of chicken, asparagus, onion, and garlic, served over rice, with a sprinkle of soy sauce. Yum!
Number of Servings: 1

Ingredients

    About half of a skinless, boneless chicken breast, cut into bite size chunks
    1/2 of a large onion, sliced into large chunks
    10 medium sized spears of asparagus, chopped into large chunks
    1/2 tsp ground ginger, or to taste
    Salt and pepper to taste
    1 TBSP soy sauce
    1/2 cup dry brown minute rice

Directions

Make sure all ingredients are ready and close at hand.

Warm up a large skillet coated with cooking spray. Temperature may vary, but I find that between medium-high and high works best.

Prepare rice according to package in separate pot while skillet warms.

When skillet is hot, add chicken pieces. Stir constantly for about five minutes. Depending on the temperature of your stove top and the thickness of the chicken, the time may vary. You will need to monitor it closely so it does not burn. Once the pieces are cooked through, remove them from the skillet and set aside.

Respray skillet with cooking spray and add asparagus and onion chunks and chopped garlic. Stir constantly. Again, depending on your individual stovetop, this may take more or less time. My stovetop runs a little hot and I find that three-five minutes is adequate. You want the asparagus and onion to get a little browning on the sides and edges.

Add chicken back into the skillet, with cumin, salt and pepper. Stir constantly for about 2 more minutes.

Remove skillet from heat. Put rice on plate, and top with chicken stir fry. Sprinkle with soy sauce to taste and enjoy!

I usually eat this entire dish myself...why not? This heaping, delicious dish is under 400 calories!

Number of Servings: 1

Recipe submitted by SparkPeople user CEMCEM.






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