This healthy Chicken Asparagus Stir Fry promises crisp tender vegetables & white meat chicken in light and flavorful sauce. A delicious low carb recipe ready in under 30 minutes.
THIS POST INCLUDES AFFILIATE LINKS TO SHARE THE THINGS I LOVE.
What’s the Best Wok for Stir Frys?
I bought myself a carbon steel wok for Christmas. If you have done any research on woks, you know that carbon steel woks are supposedly the best. And those with flat bottoms perform the best on regular stoves.
Carbon steel woks heat very quickly and after being seasoned they are non-stick. The down-side? They rust. That problem can be solved by spreading a very thin layer of oil on the wok after washing and drying, then drying with a paper towel.
Prior to my new wok, I used a teflon coated non-stick wok. We all know that overheating teflon pans isn’t good for us as the coating breaks down releasing carcinogens.
But back to my wok…
I love it!
Chicken Asparagus Stir Fry
I haven’t cooked a stir-fry in a long time. I don’t know why. They used to be a staple at dinner time and a healthy chicken stir fry with lots of fragrant ginger and garlic and crisp tender bright green asparagus was always one of our favorites.
There’s not an easier, faster, or healthier option for week night meals than a great stir fry. And they are so easy to adapt to any specialty diet.
Even though this recipe is low carb, I do use some cornstarch or arrowroot powder to thicken the sauce. Using 1 1/2 teaspoons only adds 3-4 carbs per recipe keeping most of the carbs of the dish where they should be — in the form of healthy vegetables. You can leave it out if you wish. I generally use less liquid if I decide not to thicken my sauces.
For color, I added 1 medium bias cut carrot and for variation of texture, Chinese green peas (snow peas). Carrots contain quite a bit of sugar, but they are also rich in healthy beta carotene, and one carrot split among 4 people isn’t a deal breaker for me. I love incorporating vibrant colored vegetables in my dishes both for their health benefits and for visual interest.
This recipe is all you need for a complete dinner in 30 minutes. Since I’m not really into cooking separate sides for my meals, I enjoy putting everything into one bowl. Serve this chicken asparagus stir fry, over cauliflower rice or steamed zoodles if you need a larger serving.
[TIP] To help me get dinner on the table faster during the week, I will spiralize zucchini, chop broccoli or “rice” cauliflower and keep it in containers for a quick-grab-and-go side. These can all be quickly sauteed in a pan or steamed in the microwave.
You can also use boneless-skinless chicken thighs if you like a little more chicken flavor in your dish.
Use Tamari or Coconut Aminos to keep this stir fry gluten-free!
Check-out these other GREAT, fast & easy meals:
- Chicken Moilee
- Easy Weeknight Coconut Basil Chicken
- Indian Spiced Flank Steak with a Cilantro Pistachio Pesto
- Bangalore Chicken Curry
- Traditional Beef Fajitas
Ginger Chicken Stir Fry with Asparagus is 9 net carbs per serving.
This healthy chicken asparagus stir fry promises crisp tender vegetables and white meat chicken in light and flavorful sauce in 30 minutes.
- 1 1/2 pounds chicken breast halves without skin
- 1 tablespoon peanut oil or your favorite
- 1 teaspoon peanut oil
- 1 tablespoon peanut oil
- 2 tablespoons minced ginger (about 1 1/2 inch piece)
- 1 tablespoon minced garlic (about 3 cloves)
- 1/2 pound asparagus, trimmed and cut into 1 1/2 inch pieces
- 4 oz medium carrot, thinly sliced
- 1/2 bunch sliced scallions, light green part, too.
- 1/4 cup chicken broth (2 fl oz)
- 2 tablespoons Tamari or Coconut Aminos (1 fl oz)
- 2 tablespoons dry sherry (1 fl oz)
- 1 tablespoon erythritol
- 1 1/2 teaspoons cornstarch or arrowroot powder
- 1/4 teaspoon salt
- 2 teaspoons sesame oil
1. Mince the garlic and ginger, putting them on a small plate by the stove. 2. Cut the vegetables and put them in separate piles on a plate near the stove. 3. Cut the chicken into thin strips and put into a small bowl. Add 1 tablespoon of peanut oil and stir to coat each piece. Place the bowl near the stove. 4. In a small bowl, stir the sauce ingredients together. TIP: add the cornstarch/arrowroot first and then slowly stir in the the liquid to help dissolve. 5. Ready the serving dish near the stove.
Heat a wok or a large heavy bottomed skillet over high heat. It's ready when a drop of water dances around the pan. Add 1 tsp oil and swirl to coat. Place 1/2 of the chicken into the wok and let it cook until it's half way cooked. Stir the chicken around and cook the other side. It's ready when it starts to release a lot of water. Remove the chicken to the serving dish and begin cooking the next batch. When cooked, remove the chicken and quickly and carefully wipe out the excess moisture.
Add 1 tablespoon of peanut oil to the pan and then the garlic and ginger. Give it a good stir in the wok so it doesn't burn and cook for about 20 seconds. Add the asparagus and stir into the ginger and garlic. Let it cook for about 1 minute, stirring occasionally. Add the scallions, carrots and Chinese peas, stirring them into the asparagus. Let cook for about 2 minutes while stirring occasionally.
Add the chicken back to the pan and stir. Add the sauce and cook for about 2 minutes or until the chicken is hot, the vegetables are bright in color and the sauce has thickened. Add the sesame oil, stirring once more.
Serves 4 at 9 net carbs per serving.