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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 227.1
  • Total Fat: 6.7 g
  • Cholesterol: 73.1 mg
  • Sodium: 297.5 mg
  • Total Carbs: 9.8 g
  • Dietary Fiber: 2.0 g
  • Protein: 31.3 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: SJESSUP7361

Introduction

Marinated Chicken with asparagus stir fry served over rice. White rice taste good but could go over any rice. Marinated Chicken with asparagus stir fry served over rice. White rice taste good but could go over any rice.
Number of Servings: 6

Ingredients

    1 Tbsp Lit Soy Sauce
    2 Tbsp. chicken broth (low sodium)
    1 Tbsp. Worcestershire sauce (lite)
    1 tsp ground ginger
    2 tsp brown sugar
    1 tsp cornstarch
    1tsp sesame oil
    1/4 tsp baking soda
    3 boneless, skinless, chicken breast halves (1 # total), cut into strips
    2 Tsp sesame seeds
    1 Tbsp sesame oil
    1/2c. green onions, chopped
    1tsp. minced garlic in water
    crushed red pepper flakes
    15 asparagus spears, cut into pieces

Directions

You will need at least 2 hours to marinate chicken

Combine the first 8 ingredients in a small bowl. Put strips of chicken in a gallon sized bag and pour in marinade. Seal the bag and put in the refrigerator for 2 hours+, turn the bag to spread the marinade evenly.

Preheat a large skillet on med. High and cook the sesame seeds until they are golden brown. Set aside.

This will be served over rice so start the rice. While it cooks heat a TB of sesame oil in the same skillet as before adding the onion, garlic and pepper. cook on Med High until onions and garlic are light brown. Add the asparagus and cook 4-5 minutes until they are crisp and tender.

Add the chicken to the skillet and cook until chicken is no longer pink, 7-8 minutes. Serve immediately over the rice and sprinkle with golden brown sesame seeds.

Number of Servings: 6

Recipe submitted by SparkPeople user SJESSUP7361.






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