15-Minute Healthy Sauteed Chicken and Asparagus - 28.85g Carbs, 7.81g Fiber, 10.56g Sugar
From: The George Mateljan Foundation
The chicken and asparagus combination in this recipe is a wonderful
addition to your Healthiest Way of Eating. It not only tastes great
but you will be helping to fulfill Daily Values for health-promoting
nutrients such as vitamin K (140%), niacin (88%), and protein (78%).
Enjoy!
Prep and Cook Time: 15 minutes
1 medium onion, cut in half and sliced medium thick
3 medium cloves garlic, pressed
1 Tbsp chicken broth
1 Tbsp minced fresh ginger
1 large boneless, skinless chicken breasts, cut into 1 inch pieces
1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
2 Tbsp soy sauce
1 Tbsp rice vinegar
Pinch red chili flakes
Salt and white pepper to taste
1. Cut onion and mince garlic and let both sit for at least 5 minutes to
bring out their hidden health benefits.
2. Heat 1 TBS broth in a 12-inch stainless steel skillet. Healthy Saute
onion in broth for about 2 minutes over medium-high heat, stirring
constantly.
3. Add ginger, garlic, chicken, and continue to stir-fry for another
3-4 minutes, stirring constantly.
4. Add asparagus, 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.
Serving Suggestion:
* Brown rice
* Cucumber, Seaweed Salad
Healthy Cooking Tips:
You may have to vary the cooking time of the asparagus according to
its thickness. Discard the bottom fourth of the asparagus spears as
they are woody and fibrous.
Serves: 2
Total weight: 569.20g
Nutrition per Serving:
275.17 Calories, 18.48 Calories from Fat, 4.98 Calories from Saturated Fat,
38.75g Protein, 28.85g Carbs, 7.81g Dietary Fiber, 0.09g Soluble Fiber,
1.45g Insoluble Fiber, 10.56g Total Sugar, 7.7g Monosaccharides, 1.88g Disaccharides, 10.48g Other Carbs, 2.05g Total Fat, 0.55g Saturated Fat,
0.41g Mono Fat, 0.64g Poly Fat, 0.03g Trans Fatty Acids, 68.44mg Cholesterol
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