Chicken with Pepper and Asparagus

Stir-frying is not just for Chinese dishes. This quick and healthy method of cooking works just as beautifully in this chicken, pepper and asparagus sauté, seasoned with garlic and rosemary. A bowl of basmati rice is the perfect complement.

Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada

 

Chicken with Pepper and Asparagus
Chicken with Pepper and Asparagus
Servings Prep Time Cook Time
4servings 20minutes 10minutes
Servings Prep Time
4servings 20minutes
Cook Time
10minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. Heat the oil in a large nonstick frying pan over medium-high heat. Add the pepper, garlic and green onions to the pan and cook until the pepper is crisp-tender, about 2 minutes.
  2. Add the chicken, asparagus, lemon rind and rosemary to the frying pan and cook until the chicken is cooked through and the asparagus is tender, about 5 minutes.
  3. Add the stock and bring to a boil. Stir in the cornstarch mixture and cook for 1 minute or until the sauce has thickened. Add the walnuts to the chicken, pepper and asparagus, toss to combine, then serve.
Recipe Notes

Per serving: 250 calories, 29 g protein, 13 g total fat, 3 g saturated fat, 75 mg cholesterol, 5 g total carbohydrate, 4 g sugars, 3 g fibre, 195 mg sodium

The grated lemon rind and rosemary in this dish have such powerful flavours that you will never miss the fat that would ordinarily have been used in a dish like this.