Chicken and Asparagus Stir Fry

Chicken and Asparagus Stir Fry

It is a new Month and one that is super close to summer. May is a great month with the weather, beach visits, local produce, longer daylight, and Memorial Day, which means the start to summer! The seasonal produce that begins in May includes: spinach, asparagus, radishes, rhubarb, and strawberries. I totally indulged in my family’s farm strawberries today and we have been eating a ton of asparagus (#smellurine). The thing with Jersey asparagus is it gets really sandy, so make sure you rinse it really well or you will be chewing sand.


Chicken and Asparagus Stir Fry

Recipe by Chrissie Bittner, RD
Servings

3

servings
Prep time

10

minutes
Cooking time

20

minutes

Ingredients

  • 2 tbsp olive oil

  • 2 chicken breast, cubed

  • 1/4 cup broccoli

  • 1/4 cup asparagus, chopped

  • 1 med carrot, thinly sliced

  • 2 garlic cloves

  • 1/8 cup water chestnuts

  • 1/8 cup snap peas

  • 1/2 cup coconut aminos OR low sodium soy sauce

  • 1/2 tsp ginger

  • 1 tsp sesame oil

  • 1 tsp rice vinegar

  • 1/2 tbsp cornstarch

  • 1/4 cup chicken stock

  • pinch red pepper flakes

  • top with: sesame seeds

Directions

  • Mix together soy sauce or coconut aminos, ginger, sesame oil, rice vinegar, cornstarch, chicken stock, red pepper flakes
  • In a medium pan, drizzle 1 tbsp olive oil, cook chicken for 5 minutes on medium heat or until internal temp of 165°F.
  • Remove chicken from pan.
  • Add 1 tbsp olive oil. Cook veggies on low heat for 8-10 minutes until soft.
  • Add 1/4 cup water.
  • Add chicken and sauce to veggies. Let sauce simmer with the chicken and veggies for 5 minutes, until it thickens.
  • Enjoy with brown rice and top with sesame seeds.

About Asparagus:

  • 1/2 cup (67g)=17 cal, 135 mg Potassium, 9mg magnesium, 35 mcg folate, 2.6 gcarbs, 1.4g fiber, 10%DV vit A, 6.3%DV Vit C, 7.9%DV iron
  • Smelly urine from asparagusic acid, which contains sulfur compounds
  • ⬆️ folate: important to reduce birth defects, prevent cardiovascular and mood problems by lowering homocysteine levels, needed for red blood cell production.
  • ⬆️copper: to make collagen for healthy tissues, helps with bringing iron into red blood cells.
  • ⬆️selenium: (levels differ per soil it is grown in) an antioxidant, required for enzymes used in body’s detox system, helps convert thyroid inactive hormone T4 into its active form T3 for a healthy thyroid.
  • ⬆️Vit K: blood clotting, healthy bones to prevent fractures.
  • ⬆️Vit B1 (thiamin): helps in the production of energy from carbs and fats, important for your brain cells.
  • ⬆️inulin: a prebiotic fiber needed for gut health.
  • Pick stalks that are thin, odorless, dry, and tight tips
  • Wrap a damp towel around the bottom when storing it
  • Store in fridge for up to 4 days
  • Roast, steam, grill, or eat raw


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