The World's Healthiest Foods

15 Minute Stir Fried Chicken & Asparagus

This recipe gives you a quick and easy way to enjoy the delicious tastes of chicken and asparagus. It has a lot of flavor, especially for so few ingredients, and can be made in just 15 minutes from start to finish. Our Healthy Stir-Fry cooking method makes this dish even healthier because it uses no heated oils.

15 Minute Stir Fried Chicken & Asparagus Prep and Cook Time: 15 minutes

Ingredients:
1 medium onion cut in half and sliced medium thick
1 bunch asparagus cut into 1 inch lengths (about 2 cups when cut) discard bottom fourth
1 TBS chicken broth
1 TBS minced fresh ginger
3 medium cloves garlic, pressed
1 large boneless, skinless chicken breasts cut into 1inch pieces
2 TBS soy sauce
1 TBS rice vinegar
pinch red chili flakes
salt and white pepper to taste
Directions:

  1. Heat 1 TBS broth in a stainless steel wok or 12-inch skillet. Healthy Stir Fry onion and asparagus in broth for about 3 minutes over medium high heat, stirring constantly.
  2. Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly.
  3. Add soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.

    Serves 2
    Serving Suggestion:
    Serve with

    • Rice & Cucumber, Seaweed Salad
Healthy Cooking Tips: You may have to vary the cooking time of onion and asparagus according to the thickness of the asparagus. Cook an extra minute or two if the asparagus is thick. Do this before adding the rest of the ingredients so the chicken doesn't get overcooked. It will become tough
This page was updated on: 2005-03-01 13:37:51
© 2002 The George Mateljan Foundation