CHICKEN AND ASPARAGUS STIR FRY

Serves: 2-3

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:

  1. Mix together soy sauce or coconut aminos, ginger, sesame oil, rice vinegar, cornstarch, chicken stock, red pepper flakes.
  2. In a medium pan, drizzle 1 tbsp olive oil, cook chicken for 5 minutes on medium heat or until internal temp of 165°F.
  3. Remove chicken from pan.
  4. Add 1 tbsp olive oil. Cook veggies on low heat for 8-10 minutes until soft. Add 1/4 cup water.
  5. Add chicken and sauce to veggies. Let sauce simmer with the chicken and veggies for 5 minutes, until it thickens.
  6. 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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