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Chicken and Vegetable Stir-Fry
Courtesy of Michigan Asparagus Advisory Board
Prep Time: 10 Min.
Cook Time: 20 Min.
What you need:
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+ 1/2 c. chicken broth
+ 1/4 c. lemon juice
+ 3 Tbsp. soy sauce (use low sodium for GLUTEN FREE)
+ 2 Tbsp. granulated sugar
+ 1 1/2 Tbsp. cornstarch
+ 1 Tbsp. dark sesame oil
+ 1/8 to 1/4 tsp. ground red pepper
Chicken and Vegetables:
+ 1 Tbsp. vegetable oil
+ 1 1/4 lbs. boneless skinless chicken breast, cut into strips
+ 1 large garlic clove, crushed
+ 1 1/2 c. cut-up fresh or frozen asparagus
+ 1/2 c. shredded carrots
+ 1/2 c. green onions, sliced
+ 1/2 c. mushroom, sliced
+ 1/2 c. water chestnuts, sliced
+ hot cooked rice (optional)
What to do:
1. Combine all sauce ingredients in a small bowl; set aside.
2. Heat oil in a large wok or skillet. Cook and stir chicken and garlic over medium heat 8 to 10 min. or until chicken is no longer pink. Remove chicken and garlic from pan; keep warm.
3. Add asparagus, carrots, green onions, mushrooms and water chestnuts to the pan. Cook and stir 5 to 7 minutes or until vegetables are crisp-tender.
4. Return chicken and garlic to pan. Add sauce. Cook and stir over medium heat until sauce reaches a boil and has thickened. Serve chicken and vegetable mixture over hot cooked rice, if desired. Substitute low sodium soy sauce for GLUTEN FREE. Always read labels carefully.
Riesling/Rhine, Gewürztraminer, Beaujolais
Calories: 277; Calories From Fat: 35; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 87mg; Total Carbs: 10g; Fiber: 3g; Protein: 35g; Sodium: 952mg; Potassium: 604mg;