CHICKEN AND ASPARAGUS STIR FRY
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
- 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.
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