Chicken and Vegetable Stir-Fry
Recipe courtesy of Michigan Asparagus Advisory Board.
1/2 cup chicken broth
1/4 cup lemon juice
3 tablespoons soy sauce (low sodium or gluten-free)
2 tablespoons granulated sugar
1 1/2 tablespoons cornstarch
1 tablespoon dark sesame oil
1/8 to 1/4 teaspoon ground red pepper
Chicken and Vegetables:
1 tablespoon vegetable oil
1 1/4 pounds boneless skinless chicken breast, cut into strips
1 large garlic clove, crushed
1 1/2 cups cut-up fresh or frozen asparagus
1/2 cup shredded carrots
1/2 cup green onions, sliced
1/2 cup mushroom, sliced
1/2 cup water chestnuts, sliced
Hot cooked rice for accompaniment (optional)
- Combine all sauce ingredients in a small bowl; set aside.
- Heat oil in a large wok or skillet. Cook and stir chicken and garlic over medium heat 8 to 10 minutes or until chicken is no longer pink. Remove chicken and garlic from pan; keep warm.
- Add asparagus, carrots, green onions, mushrooms and water chestnuts to the pan. Cook and stir 5 to 7 minutes or until vegetables are crisp-tender.
- Return chicken and garlic to pan. Add sauce. Cook and stir over medium heat until sauce reaches a boil and has thickened. Serve chicken and vegetable mixture over hot cooked rice, if desired.
Makes 4 servings.
Nutritional Information Per Serving (1/4 of recipe): Calories: 277; Calories From Fat: 35; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 87mg; Total Carbs: 10g; Fiber: 3g; Protein: 35g; Sodium: 952mg; Potassium: 604mg.
Recipe and photograph courtesy of Michigan Asparagus Advisory Board.