Meals Matter

Chicken and Asparagus Stir-Fry

Contributed By: nyxblack
WW

Ingredients

2 tbs Low-sodium chicken broth

1 tbs Soy sauce

1 tbs Worcestershire sauce

2 tsp Packed brown sugar

1 tsp Cornstarch

1 tsp Asian sesame oil

1/4 tsp Baking soda

3/4 lb Skinless boneless chicken breasts strips

2 tbs Sesame seeds

1 tbs Peanut oil

6 1" scallions

2 Minced garlic cloves

1/4 tsp Crushed red pepper flakes

12 2" asparagus spears

1 cup Watercress

Preparation

Marinade: in a gallon-sized sealable plastic bag, combine broth, soy sauce, Worcestershire, brown sugar, cornstarch, sesame oil and baking soda, and add chicken. Seal bag with no air, turn to coat chicken. Refrigerate, turning bag occasionally, at least 2 hours or overnight. Drain and discard marinade. Heat skillet, add sesame seeds and stir-fry until golden, 2-3 minutes. Transfer to small bowl. In skillet, heat peanut oil. Stir-fry scallions, garlic, and pepper flakes 2 minutes; add asparagus and stir-fry until tender, about 4-5 minutes. Add chicken and watercress, stir-fry until chicken is cooked through, 6-8 minutes. Serve, sprinkled with sesame seeds.

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Recipe Details

Ingredients: Chicken & Turkey
Number of Servings: 4
Origin: Asian
Meal Type: Entree

Nutrient Information

Calories: 184
Total Fat: 8 g
Saturated Fat: 1 g
Carbohydrates: 9 g
Protein: 20 g
Calcium: 95 mg
Fiber: 1 g