Chicken & Asparagus Stir Fry

This quick stir-fry made with chicken, lemon, garlic and ginger is a great way to make a week night meal. Serve this over brown rice to complete the meal.

 

~ Lower Calorie Chicken and Asparagus Stir Fry

Ingredients

  • 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
  • Salt, to taste
  • 1/2 cup reduced-sodium chicken broth
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons cornstarch
  • 2 tablespoons water
  • 1 tbsp canola or grapeseed oil, divided
  • 1 bunch asparagus, ends trimmed, cut into 2-inch pieces
  • 6 cloves garlic, chopped
  • 1 tbsp fresh ginger
  • 3 tablespoons fresh lemon juice
  • fresh black pepper, to taste

Method

  1. Lightly season the chicken with salt.
  2. In a small bowl, combine chicken broth and soy sauce.
  3. In a second small bowl combine the cornstarch and water and mix well to combine.
  4. Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.
  5. Add the garlic and ginger and cook until golden, about 1 minute. Set aside.
  6. Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side.
  7. Remove and set aside and repeat with the remaining oil and chicken. Set aside.
  8. Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes.
  9. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

Serves 4 – Nutrition Per Serving
Calories: 268, Fat: 7g, Carbohydrate: 10g, Fibre: 3g, Protein: 41g, Sugar: 0g