Chicken and Asparagus Stir Fry Wednesday, January 16, 2008


2 tsp cooking oil
2 TBSP nonfat chicken broth
3 cloves garlic, minced
2 TBSP minced scallions
3 boneless, skinless chicken breast halves, cut into 1 inch pieces
1 carrot, sliced thin
2 cups asparagus, cut into 2 inch pieces
1/2 cup waterchestnuts, sliced
2 TBSP soy sauce
2 TBSP rice wine vinegar
1 tsp sesame oil, optional
1/4 cup nonfat chicken broth
1 TBSP cornstarch


Heat oil with the two TBSP of broth in a wok over medium heat. Add the garlic and scallions and saute for a few seconds. Add the chicken pieces and stir fry until opaque, about 5 to 8 minutes. Push the chicken onto the sides of the wok. Add a little more broth if necessary, and add carrot slices. Stir fry about 2 minutes, then add the asparagus and stir fry 3 minutes more. Add water chestnuts and continue to stir fry for another minute. Bring chicken back down and combine all ingredients well.

Combine remaining ingredients in a small bowl and stir until smooth. Add mixture to the wok and stir to coat. Cover and steam for about 2 minutes, then serve hot.

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