Dinner
Asparagus & Chicken Stir-fry with Orange-Ginger Sauce
Add this summer stir-fry to your summer patio party and your guests will be pleased as punch! Asparagus adds a taste of summer to the dish while the orange juice provides a delicious sweet tang to simmer traditional soy, garlic and ginger flavours.
Updated
Ingredients
Marinade
- 1/3 cup orange juice from concentrate (75 mL)
- zest of 1 lime
- juice of 1 lime
- 2 Tbsp canola oil (30 mL)
- 2 Tbsp sodium-reduced soy sauce (30 mL)
- 1-3 tsp sesame oil (5-15 mL)
- 4 garlic cloves, pressed or finely minced
- 2 Tbsp ginger, finely grated or minced (30 mL)
- 1 Tbsp honey (15 mL)
- 1/8 tsp chili flakes (0.5 mL)
- 2 tsp cornstarch (10 mL)
Stir-Fry
- 3 skinless, boneless chicken breasts cut into 1-inch (2.5 cm) pieces (600g)
- 1 lb asparagus, trimmed, outer layer of stalk peeled, sliced into 3-inch (5 cm) pieces (450 g)
- 1 red pepper, thinly sliced
- 5 mushrooms, thinly sliced
- 1 carrot, peeled, julienned
- 1 green onion, sliced
- 1 tsp sesame seeds (5 mL)
Directions
- In a large glass measuring cup, whisk together marinade ingredients, excluding cornstarch. In a medium sized bowl, combine ½ marinade (100 mL) with chicken pieces, cover and refrigerate. Marinate for 15-20 minutes.
- Meanwhile, wash and prepare veggies and set aside.
- Heat a large frying pan or wok over med-high heat. Cook marinated chicken with excess marinade for about 7 minutes, or until chicken is fully cooked. Remove from pan and set aside.
- Mix 2 tsp (10 mL) cornstarch into set aside marinade. Add remaining marinade to vegetables and cook until vegetables are tender yet crisp (about 5 minutes).
- Toss chicken and vegetables together.
- Serve in a bowl on top a bed of rice. Finish with a garnish of green onions and sesame seeds.
Nutritional Analysis
| Calories | 387 |
|---|---|
| Total Fat | 15.6 g |
| Saturated Fat | 2 g |
| Cholesterol | 109 mg |
| Sodium | 417 mg |
| Carbohydrates | 24.6 g |
| Fiber | 3.8 g |
| Sugar | 13.6 g |
| Protein | 39 g |
| Potassium | 1175 mg |
