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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 212.9
  • Total Fat: 5.2 g
  • Cholesterol: 68.4 mg
  • Sodium: 529.7 mg
  • Total Carbs: 10.4 g
  • Dietary Fiber: 2.7 g
  • Protein: 30.7 g

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

Submitted by: EHFISH

Introduction

Serve this tasty chicken and asparagus stir-fry with wholegrain rice (for a super-fast supper, use the 90-seconds-in-a microwave variety). Serve this tasty chicken and asparagus stir-fry with wholegrain rice (for a super-fast supper, use the 90-seconds-in-a microwave variety).
Number of Servings: 4

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 cup carrot, shredded

Directions

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.

Serve over brown rice

Number of Servings: 4

Recipe submitted by SparkPeople user EHFISH.






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