Dinner

Chicken and Asparagus Stir Fry is for Dinner.

Chicken and Asparagus Stir Fry takes 20 minutes to prepare.

Chicken and Asparagus Stir Fry takes 20 minutes to cook.

Chicken and Asparagus Stir Fry makes 6 servings.

The ingredients for Chicken and Asparagus Stir Fry are:

1 Tbsp Lit Soy Sauce
2 Tbsp. chicken broth (low sodium)
1 Tbsp. Worcestershire sauce (lite)
1 tsp ground ginger
2 tsp brown sugar
1 tsp cornstarch
1tsp sesame oil
1/4 tsp baking soda
3 boneless, skinless, chicken breast halves (1 # total), cut into strips
2 Tsp sesame seeds
1 Tbsp sesame oil
1/2c. green onions, chopped
1tsp. minced garlic in water
crushed red pepper flakes
15 asparagus spears, cut into pieces

Here is how you make Chicken and Asparagus Stir Fry:

You will need at least 2 hours to marinate chickenCombine the first 8 ingredients in a small bowl. Put strips of chicken in a gallon sized bag and pour in marinade. Seal the bag and put in the refrigerator for 2 hours+, turn the bag to spread the marinade evenly.Preheat a large skillet on med. High and cook the sesame seeds until they are golden brown. Set aside.This will be served over rice so start the rice. While it cooks heat a TB of sesame oil in the same skillet as before adding the onion, garlic and pepper. cook on Med High until onions and garlic are light brown. Add the asparagus and cook 4-5 minutes until they are crisp and tender.Add the chicken to the skillet and cook until chicken is no longer pink, 7-8 minutes. Serve immediately over the rice and sprinkle with golden brown sesame seeds.Number of Servings: 6Recipe submitted by SparkPeople user SJESSUP7361.

The nutritional information for Chicken and Asparagus Stir Fry is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 227.1

• Total Fat: 6.7 g
• Cholesterol: 73.1 mg
• Sodium: 297.5 mg
• Total Carbs: 9.8 g
• Dietary Fiber: 2.0 g
• Protein: 31.3 g

The dietary needs meet for Chicken and Asparagus Stir Fry is Low Fat