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Chicken Asparagus Stir Fry

Healthycooking's picture
  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
  Cornstarch 2 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.
Set aside.
Coat a nonstick wok or large skillet with cooking spray; allow to heat at medium-high (325°) 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 (325°) 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.

Recipe Summary

Difficulty Level: 
Side Dish
Stir Fried

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Average: 4.2 (18 votes)

Nutrition Rank

Nutrition Facts

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

1 Comment

stephieloveswilly's picture
Chicken Asparagus Stir Fry Recipe