Best Chicken And Asparagus Lemon Stir Fry 6pp Recipes

Lemon Chicken And Asparagus Stir-Fry (Under 500 Calories) Recipe by Tasty image

Provided by Ellie Holland

Categories Dinner

Time 30m

Yield 3 servings

Number Of Ingredients 11

Steps:

Season the chicken with the salt and pepper and fry with the olive oil. After a few minutes, add the garlic.
Fry the chicken with the garlic for another few minutes, then add the asparagus, lemon zest, and lemon juice.
Stir again, before mixing in the soy sauce.
Serve with rice and sprinkle with lemon zest on top.
Enjoy!

Nutrition Facts : Calories 218 calories, Carbohydrate 7 grams, Fat 6 grams, Fiber 2 grams, Protein 33 grams, Sugar 1 gram

Lemon Chicken and Asparagus Stir Fry image

Provided by Chef Kate

Time 40m

Yield 4 serving(s)

Number Of Ingredients 10

3 tablespoons reduced sodium soy sauce
3 tablespoons fresh lemon juice
1 teaspoon lemon zest, grated
1 teaspoon cornstarch
3/4 lb boneless skinless chicken breast, cut in strips
1 tablespoon canola oil
2 garlic cloves, finely chopped
4 scallions, cut into 1-inch diagonal pieces
1/2 lb asparagus, cut into diagonal pieces (discard tough part of spear)
1 carrot, julienned

Steps:

In a glass dish, stir together soy sauce, lemon juice, lemon zest and cornstarch.
Add chicken and coat well with marinade. Cover and refrigerate for 15 to 30 minutes.
Heat oil in a large, nonstick skillet over medium-high heat.
Add garlic and fry till softened.
Reserving the marinade, add the chicken, followed by scallions, asparagus, and carrot.
Stir-fry for 3 to 4 minutes, or until chicken is no longer pink.
Add marinade and cook until sauce is slightly thickened, about 1 minute.

Nutrition Facts : Calories 163.1, Fat 4.8, SaturatedFat 0.6, Cholesterol 49.4, Sodium 526.6, Carbohydrate 8.2, Fiber 2.2, Sugar 2.3, Protein 22.3

Asparagus and Chicken Stir-fry image

Provided by Food Network Kitchen

Categories main-dish

Time 32m

Yield 4 servings

Number Of Ingredients 13

1 pound boneless skinless chicken breasts (about 2 breasts)
2 cloves garlic, minced
1 (2-inch) piece peeled fresh ginger, cut into thin matchsticks
1 tablespoon soy sauce
1 tablespoon sugar
1 tablespoon cornstarch plus 1 teaspoon
1 1/4 teaspoons kosher salt
1 tablespoon dry sherry
3/4 cup chicken broth, low-sodium canned, or homemade or water
2 tablespoons vegetable oil
2 bunches medium asparagus (about 2 pounds), woody stems trimmed, sliced into 1-inch pieces
1 bunch scallions (white and green parts), thinly sliced
Serving suggestion: Brown or white rice

Steps:

Freeze the chicken breasts for 20 to 30 minutes and then thinly slice the chicken against the grain into strips. Toss the strips with about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, and the sherry in a bowl. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with the broth.
Heat 1 tablespoon of the oil a large nonstick skillet over high heat. Add the asparagus, scallions, remaining garlic, ginger, 1/4 cup of water, and season with 1/4 teaspoon salt. Stir-fry until the asparagus is bright green but still crisp, about 3 minutes. Transfer to a bowl.
Heat the same skillet until very hot, then add remaining 1 tablespoon oil. Add the chicken and stir-fry until it loses its raw color and gets a little brown, about 3 minutes. Return the asparagus to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a full boil to thicken. Mound the stir-fry on a serving platter or divide among 4 plates; serve with rice.