Chicken Asparagus Stir-fry

It’s the New Year! Happy 2018!

It’s the time for dieting and gym memberships and resolutions and all that. However, healthy eating doesn’t mean bland food. This recipe is full of lean protein, vitamin and mineral packed vegetables, no simple carbohydrates, uses only 1 tablespoon of oil and 1 tablespoon of sugar, is filling, flavorful and gloriously warming on these ice-cold arctic chill days.

Here at Watership Down Kitchen, I firmly believe that food is not just fuel for the body; it is also food for the soul. Feed both with this dinner!

Ingredients:

1 pound of chicken breast, thinly sliced

1 pound of asparagus, sliced into 1 inch pieces

1/2 cup carrots, sliced into matchsticks

1/2 cup snap peas

8 ounces of sliced baby bella mushrooms

3 garlic cloves, minced

4 shallots, thinly sliced

1 tablespoons ginger, freshly grated

1/2 teaspoon red pepper flakes

1 tablespoon brown sugar

1 tablespoon soy sauce

1 tablespoon beer

1 tablespoon cornstarch

3/4 cup chicken broth (low sodium)

1 tablespoon vegetable oil, divided

salt and pepper

Method:

In a large bowl, mix together once clove of minced garlic, the ginger, red pepper flakes, sugar, soy sauce, beer and corn starch. Place in the chicken and toss to coat. Set aside to marinate while you chop and prep the vegetables.

Put 1/2 tablespoon of oil into a large skillet. Over medium high heat, saute the shallots until they develop a little color. Add the asparagus, a pinch of salt and the remaining 2 garlic cloves and cook another minute more. Add 1/4 cup of the chicken broth, and cook until the broth is reduced by half. Add the carrots and snap peas and cook until the broth is just about gone. The vegetables should be tender-crisp. Remove to a bowl.

Add another 1/2 tablespoon of oil to the pan; add the mushrooms. Cook about 2 minutes, then flip the mushrooms, and cook another two minutes. They should develop a lovely golden-brown color. Remove to the bowl.

In the same skillet, add the sliced chicken. Cook two minutes a side, allowing the chicken to sear on each side. Add 1/2 cup of chicken broth and deglaze the pan, scraping up all the browned bits. Add the remaining marinating liquid, and bring to a boil then drop to a simmer. Keep the chicken and sauce on a simmer for 2 minutes; the sauce should thicken and get shiny. Add the vegetables back in and cook for a further minute, making sure to coat the veggies in the sauce. Taste and adjust for seasoning. Mound high in a bowl and enjoy!

Comments

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