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Chicken, Asparagus and Red Pepper

 
Chicken, Asparagus and Red Pepper
474

This delicious chicken dish is loaded with succulent chicken chunks, fresh asparagus and red bell pepper that are cooked with garlic, ginger, soy sauce and sesame oil. Serve it with rice to make a complete meal.

Yield

4

servings

Prep

15

min

Cook

15

min

Ready

60

min

Trans-fat Free, Good source of fiber
 

Ingredients

1 pound chicken breasts
boned, skinned
2 tablespoons ginger
freshly minced
2 medium garlic cloves
peeled and minced
*
2 tablespoons soy sauce, tamari
2 tablespoons port wine
sweet or sherry or madeira
3 tablespoons sesame oil
1 teaspoon hot chili pepper oil
*
1 ½ pounds asparagus
1 medium yellow onion
1 medium sweet red bell peppers
1 teaspoon cornstarch
blended with 1/4 cup chicken broth

Directions

Pound the chicken breasts as you would for scaloppine, then slice them crosswise at ½-inch intervals.

Marinate chicken for 30 minutes at room temperature in a mixture of the ginger, garlic, soy sauce, port and 1 tablespoon of the sesame oil.

Trim the coarse stem ends from the asparagus.

Peel the asparagus and slice them crosswise, slightly on the diagonal, into 1-inch lengths.

Peel and halve the onion, then cut each half into thin slices.

Core, seed and slice the red bell pepper lengthwise into ¼ inch strips.

Set a wok or large skillet over high heat.

Add the chili oil and 1 tablespoon of the remaining sesame oil and heat the oil for about 1 minute, until ripples appear on the wok bottom.

Add the onion and red pepper and stir-fry the mixture for 1 minute.

Cover the wok and allow the mixture to steam for 1 minute.

Using a slotted spoon, remove the vegetables from the wok to a heatproof plate.

Add the remaining sesame oil to the wok, pour in the chicken and marinade, and stir-fry over high heat for 2 minutes.

Blend in the cornstarch mixture, stirring it for about 1 minute, until the sauce has thickened and becomes clear.

Return the vegetables to the wok, toss the mixture lightly for about 30 seconds, and serve.

Accompany the chicken with fluffy boiled rice.

 

* not incl. in nutrient facts

Reviews

about 4 years

Quick, easy and delicious. Made this dish for dinner yesterday, and served it with brown rice. Definitely a well balanced meal, and it's much less salty and less fatty than Chinese take-out.

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Nutrition Facts

Serving Size 367g (12.9 oz)
Amount per Serving
Calories 35136% of calories from fat
 % Daily Value *
Total Fat 14g 22%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 96mg 32%
Sodium 541mg 23%
Total Carbohydrate 4g 4%
Dietary Fiber 5g 19%
Sugars g
Protein 80g
Vitamin A 45% Vitamin C 83%
Calcium 7% Iron 29%
* based on a 2,000 calorie diet How is this calculated?

 

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