c. 15-Minute Healthy Sautéed Chicken & Asparagus

The chicken and asparagus combination in this recipe is a wonderful addition to your Healthiest Way of Eating. It not only tastes great but you will be helping to fulfill Daily Values for health-promoting nutrients such as vitamin K (140%), niacin (88%), and protein (78%). Enjoy!

15-Minute Healthy Sautéed Chicken & Asparagus Prep and Cook Time: 15 minutes

Ingredients:

  • 1 medium onion, cut in half and sliced medium thick
  • 3 medium cloves garlic, pressed
  • 1 TBS chicken broth
  • 1 TBS minced fresh ginger
  • 1 large boneless, skinless chicken breasts, cut into 1 inch pieces
  • 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
  • 2 TBS soy sauce
  • 1 TBS rice vinegar
  • pinch red chili flakes
  • salt and white pepper to taste

Directions:

  1. Cut onion and mince garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a 12-inch stainless steel skillet. Healthy Sauté onion in broth for about 2 minutes over medium-high heat, stirring constantly.
  3. Add ginger, garlic, chicken, and continue to Healthy Sauté for another 3-4 minutes, stirring constantly.
  4. Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.

Serves 2
Serving Suggestion:

  • Brown rice
  • Cucumber, Seaweed Salad

Nutritional Profile

Healthy Saut� Healthy Saute

Start your Healthy Saute by heating 1 TBS of broth in a stainless steel skillet over medium heat. Once the broth begins to bubble add onions and saute stirring frequently. After the onions have cooked for about 5 minutes, you can then add other ingredients such as garlic, or fresh ginger. Once they have had a chance to cook together for just another minute, add other vegetables. This method enables you to have flavorful sauteed vegetables without heating oil.

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