April
Chicken & Asparagus Stir Fry
Serves 4, makes about 6 cups.
What You Will Need
4 boneless, skinless chicken breasts, cut into 1-inch pieces (1 1/4 lb)
1/4 cup low-sodium soy sauce
1/4 tsp crushed red pepper flakes
Olive oil cooking spray
1 lb fresh asparagus, cut into 1 1/2-inch pieces (2 cups)
1 red bell pepper, seeded and thinly sliced into 1 1/2-inch pieces (1 cup)
4 green onions, chopped (2 tbsp)
3 cloves garlic, minced
2 tbsp sesame seeds, toasted
2 cups cooked brown rice
Preparation
- In a bowl, season chicken with soy sauce and pepper flakes. Let stand for at least 10 minutes at room temperature.
- Heat a large skillet over medium-high heat and mist with cooking spray. Add chicken and soy sauce mixture and sauté for 5 to 7 minutes or until chicken is cooked through. Add asparagus, bell pepper, onions and garlic and cook for 5 more minutes or until asparagus is crisp-tender. Sprinkle with sesame seeds and serve over brown rice.
Nutrition Information
Per Serving
| Calories | 340 |
| Total Fat | 5 g |
| Sat. Fat | 1 g |
| Carbs | 31 g |
| Fiber | 5 g |
| Sugars | 3 g |
| Protein | 40 g |
| Sodium | 499 mg |
| Cholesteral | 82 mg |