Chicken, Broccoli, and Asparagus Stir Fry

Original Recipe before changes : www.skinnyms.com

Ingredients

  • 1 pound boneless, skinless chicken breasts, cut into cubes
  • 2 garlic cloves, minced
  • 1/2 tablespoon minced ginger (from fresh, peeled ginger root)
  • 1 small bunch asparagus, woody bottoms removed
  • 2 cups broccoli florets, chopped small
  • 2 tablespoon soy sauce or tamari sauce
  • 1 tablespoon honey
  • 1-1/2 tablespoons toasted sesame seeds (optional)
  • 3 scallions, sliced
  • 2 tablespoons sesame oil, divided
  • 1/4 cup vegetable or chicken stock

Directions

  1. Heat the garlic on medium low in the sesame oil just for a minute, until it is golden and fragrant, but not burnt. Add the broccoli florets and asparagus spears and the vegetable broth and cover.
  2. Cook for about 5 minutes, to allow to steam.
  3. Meanwhile, whisk together the soy sauce, honey and scallions. Remove the lid of the pot and put the vegetables in a bowl. Add the remaining sesame oil, chicken, scallions, soy sauce, ginger, and honey to the pot. Cook over medium high heat, stirring frequently, for 3- 5 minutes, until the chicken is no longer pink. Add in the vegetables and cook for an additional 3-5 minutes.
  4. Sprinkle on the sesame seeds just prior to serving, if using. Serve with brown rice, if desired.
Nutrition Facts
calories 236
Total Fat 10 g 15 %
Saturated Fat 2 g 8 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 61 mg 20 %
Sodium 541 mg 23 %
Potassium 249 mg 7 %
Total Carbohydrate 10 g 3 %
Dietary Fiber 2 g 10 %
Sugars 7 g
Protein 28 g 57 %
Vitamin A 16 %
Vitamin C 35 %
Calcium 5 %
Iron 16 %