Chicken Asparagus Stir Fry
|Boneless chicken breast halves||1 1⁄2 Pound, skinned|
|Water||1⁄4 Cup (4 tbs)|
|Reduced sodium soy sauce||2 Tablespoon|
|Dry sherry||2 Tablespoon|
|Garlic powder||1⁄4 Teaspoon|
|Chicken flavored bouillon granules||1⁄4 Teaspoon|
|Ground ginger||1⁄4 Teaspoon|
|Vegetable cooking spray||1|
|Asparagus spears||1 Pound, cut into 1 inch pieces|
|Onion||1 Medium, thinly sliced|
|Fresh mushrooms||1⁄2 Pound, sliced|
|Tomatoes||2 Medium, unpeeled and cut into wedges|
|Hot cooked parboiled rice||3 Cup (48 tbs) (cooked without salt or fat)|
Trim excess fat from chicken, cutchicken into 1/4-inch strips, and place in a shallow container.
Combine next 6 ingredients, stir well.
Pour mixture over chicken, cover and refrigerate 30 minutes.
Drain chicken, reserving marinade.
Combine marinade and cornstarch, stirring until smooth.
Coat a nonstick wok or large skillet with cooking spray; allow to heat at medium-high (325Â°) for 2 minutes.
Add chicken to wok; stir-fry 3 to 4 minutes.
Remove chicken from wok, and drain on paper towels; set aside.
Wipe pan drippings from wok with a paper rowel.
Coat wok with cooking spray.
Add asparagus and onion to wok; stir-fry at medium-high (325Â°) 3 minutes.
Add mushrooms, stir-fry 2 minutes.
Return chicken to wok.
Pour reserved marinade mixture over chicken and vegetables, stirring well.
Add tomatoes; cook until sauce thickens.
Serve over hot rice.
Serving size: Complete recipe
Calories 1774 Calories from Fat 113
% Daily Value*
Total Fat 13 g19.5%
Saturated Fat 3.1 g15.3%
Trans Fat 0.2 g
Cholesterol 394.6 mg131.5%
Sodium 2442.7 mg101.8%
Total Carbohydrates 213 g70.9%
Dietary Fiber 13 g52.2%
Sugars 24.4 g
Protein 187 g374.4%
Vitamin A 86.6% Vitamin C 113.8%
Calcium 30.5% Iron 111.4%
*Based on a 2000 Calorie diet