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 |
| 10minutes |
Ingredients
- 2 tsp olive oil
- 1 yellow pepper cut into 1 cm wide strips
- 3 garlic cloves finely chopped
- 3 green onions cut into 2 cm lengths
- 370 g chicken breasts cut crosswise into 1 cm wide strips
- 750 g asparagus cut into 5 cm lengths
- 1 1/2 tsp lemon rind grated
- 1/2 tsp fresh rosemary chopped
- 3/4 cup reduced-salt chicken stock
- 1 1/2 tsp cornstarch blended with 1 tablespoon water
- 2 tbsp walnuts toasted, finely chopped
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Ingredients
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Instructions
- 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.
- 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.
- 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.
