Chicken Asparagus Stir Fry
This healthy chicken asparagus stir fry promises crisp tender vegetables and white meat chicken in light and flavorful sauce in 30 minutes.
Servings 4
Calories 331kcal
Ingredients
Chicken
- 1 ½ pounds chicken breast halves without skin
- 1 tablespoon peanut oil or your favorite
- 1 teaspoon peanut oil
Vegetables
- 1 tablespoon peanut oil
- 2 tablespoons minced ginger (about 1 ½ inch piece)
- 1 tablespoon minced garlic (about 3 cloves)
- ½ pound asparagus, trimmed and cut into 1 ½ inch pieces
- 4 oz medium carrot, thinly sliced
- ½ bunch sliced scallions, light green part, too.
Sauce
- ¼ 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 ½ teaspoons cornstarch or arrowroot powder
- ¼ teaspoon salt
- 2 teaspoons sesame oil
Instructions
Preparation:
- 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.
Method:
- 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 teaspoon oil and swirl to coat. Place ½ 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.
Notes
Nutrition Facts
Chicken Asparagus Stir Fry
Amount Per Serving
Calories 331
Calories from Fat 153
% Daily Value*
Fat 17g26%
Sodium 1001mg44%
Carbohydrates 12.2g4%
Fiber 3.4g14%
Sugar 4g4%
Protein 30.5g61%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Calories: 331kcal | Carbohydrates: 12.2g | Protein: 30.5g | Fat: 17g | Sodium: 1001mg | Fiber: 3.4g | Sugar: 4g