Friday, July 28, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken and Asparagus Lemon Stir Fry - 10g Carbs, 3g Fiber, 0g Sugar


Chicken and Asparagus Lemon Stir Fry - 10g Carbs, 3g Fiber, 0g Sugar

A quick Spring stir fry made with chicken and asparagus

I used a reduced-sodium Japanese soy sauce called Shoyu which is similar to Chinese soy sauce, but has a more full bodied flavored and a touch of sweetness that I'm really in love with. I like Eden, which is organic and non-GMO. You can use either one, or even Tamari if you're gluten free. We served this over brown rice to complete the meal.

1 1/2 lb skinless chicken breast, cut into 1-inch cubes
Kosher salt, to taste
1/2 cup reduced-sodium chicken broth
2 Tbsp reduced-sodium shoyu OR soy sauce (OR Tamari for GF)
2 tsp cornstarch
2 Tbsp water
1 Tbsp canola OR grapeseed oil, divided
1 bunch asparagus, ends trimmed, cut into 2-inch pieces
6 cloves garlic, chopped
1 Tbsp fresh ginger
3 Tbsp fresh lemon juice
Fresh black pepper, to taste

Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine.

Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.  Add the garlic and ginger and cook until golden, about 1 minute. Set aside.

Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.

Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

Servings: 4
Serving Size: 1 1/4 cups
Nutrition per Serving: 268 Calories, 7g Fat, 98mg Cholesterol, 437mg Sodium, (without salt), 10g Carbs, 3g Fiber, 0g Sugar, 41g Protein


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