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


Servings Prep Time Cook Time
4servings 20minutes 10minutes
Servings Prep Time
4servings 20minutes
Cook Time
Servings: servings
Servings: servings
  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.