25
Apr
14

Chicken and Asparagus Lemon Stir Fry

KC-Chicken-Asparagus-Stir-Fry

 

We love this high protein bariatric friendly recipe because it is fast and easy to make on a busy night and it is full of satisfying nutrition to keep your energy high!

GATHER

  • 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
  • Kosher salt, to taste
  • 1/2 cup reduced-sodium chicken broth
  • 2 tablespoons reduced-sodium shoyu or soy sauce (or Tamari for GF)
  • 2 teaspoons cornstarch
  • 2 tablespoons water
  • 1 tbsp canola or grapeseed oil, divided
  • 1 bunch asparagus, ends trimmed, cut into 2-inch pieces
  • 6 cloves garlic, chopped
  • 1 tbsp fresh ginger
  • 3 tablespoons fresh lemon juice
  • Fresh black pepper, to taste

MAKE

  • Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine.
  • Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes. Add the garlic and ginger and cook until golden, about 1 minute. Set aside.
  • Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.
  • Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

EAT

  • Servings: 4, Size 1 1/4 cups
  • Calories: 268
  • Protein: 41 grams
  • Carb: 10 grams
  • Fat: 7 grams

 

 

Recipe from Skinnytaste.com

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