Mar 6, 2014

Chicken and Asparagus Lemon Stir Fry


A quick Spring stir fry made with chicken and asparagus

Although the weather outside still feels like winter, I'm excited to see signs of Spring all around. One of those signs is asparagus. Asparagus is one of my favorite Spring vegetables, and this quick stir-fry made with chicken, lemon, garlic and ginger is a great way to make it a weeknight meal.

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. 


Chicken and Asparagus Lemon Stir Fry
Skinnytaste.com
Servings: 4 • Size: 1 1/4 cups • Old Points: 5 • Weight Watcher Points+: 6 pt
Calories: 268 • Fat: 7 g • Carb: 10 g • Fiber: 3 g • Protein: 41 g • Sugar: 0  g
Sodium: 437 mg (without salt)  • Cholest: 98 mg

Ingredients:
  • 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
  • Kosher salt, to taste
  • 1/2 cup reduced-sodium chicken broth
  • 2 tablespoons reduced-sodium shoyu or soy sauce (or Tamari for GF)
  • 2 teaspoons cornstarch
  • 2 tablespoons 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 tablespoons fresh lemon juice
  • fresh black pepper, to taste

Directions:

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.

130 comments :

  1. so simple, looks tasty and refreshing.

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  2. Oh my goodness... This sounds and looks soooo good and so simple! I was looking for a new chicken recipe too! Going on my list for next week! :)

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  3. This looks so delicious, it makes me wish that my family liked asparagus!

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    Replies
    1. You can make this same recipe with green beans, it's delicious...

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    2. You have to keep introducing foods they"don't like", and this is the perfect way. We are ahving this for the second time in a week as requested by my four year old. The sauce is divine! They won't even know they are eating asparagus if you blindfold them.

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  4. It looks delicious!
    xx,
    E.
    www.theslowpace.com

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  5. There's nothing like some spring flavors to brighten up a day! This looks great!!!

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  6. Thank you for saving me from making (and eating) asparagus risotto! I'm making this tonight instead!

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  7. YUM! this sounds fantastic! xo jillian - cornflake dreams

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  8. Yum! This is making me hungry! Nice and easy too :)

    http://lifeandcity.tumblr.com

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  9. Love this! I am on a lemon in dishes kick and this sounds fabulous!

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  10. Is the fresh ginger chopped, minced, grated? Or is it just a chunk? I'm definitely going to make this either tomorrow or Sunday night for dinner.

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    Replies
    1. I have the same question about the ginger... please answer :)

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    2. I would match stick the ginger my self :-)

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    3. I just made this and I grated the ginger. It turned out well. Very delicious dish! My family loved it.

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  11. Think I will try that with Sugar Snap Peas! No one in out house likes asparagus;o)

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  12. I have everything for this, except the lemon. Think orange would work?

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  13. I'm having this for dinner tonight, yum!

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  14. This stir-fry looks delicious! What other veggies do you think would work well with this? Mushrooms? Broccoli? I'm unfortunately not a fan of asparagus.

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    Replies
    1. Sure, snow peas or sugar snap peas would both be great.

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  15. Love the combination!

    weareatlove.com

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  16. Is the fresh ginger minced or grated?

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  17. This was very good! I'd totally recommend!

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  18. Delicious! Having it right now!

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  19. Gay Goepfert3/6/14, 8:15 PM

    Omg! Made this for dinner tonight. Served it with black rice and added
    fresh mushrooms!! So Yummy!! :)

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  20. My fiance and I made this tonight after realizing we had all the ingredients (minus fresh ginger, we subbed ground). I'm literally eating it as I'm typing this :-) So, so good and easy. Prep all in advance because everything happens quickly. Thanks for a great recipe!

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  21. I saw this while scrolling through my news feed on FB. It was perfect! I needed to cook some asparagus today!! It was so wonderful!!! THANK YOU!!!

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  22. This was fantastic! I'm on a strict diet and I just couldn't stand the idea of another egg white omelet for dinner this evening..... I had everything for this dish and BOY did it delivery! Fantastic :)

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  23. Made this tonight ... had to substitute 1 tsp ground ginger. It was outstanding!!! My family and I loved it and it will be come a regular item on our dinner menus. My daughter already is looking forward to the next time.

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  24. Made this for dinner tonight. Loved it!!!!

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  25. I was wondering if it work with shrimp? I want to do it tonight and it's lent.
    Next week I will do it with chicken,looks yammy!

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    Replies
    1. I often stir fry shrimp and asparagus together. I think it would work very well with this recipe!

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  26. This is dinner tomorrow! Thanks!

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  27. Should I take the chance with asparagus and three kids? Because there's a good chance they will opt for chicken nuggets instead, and I'll wind up with this for lunch all next week.

    that actually sounds pretty good.

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    1. Try...not giving them the choice, and their tastes will begin to expand. I was forced to do this with mine, dinner was rough for a few nights, but we've managed to overcome. After all, it IS up to us to instill proper eating habits and promote health.... GOOD LUCK!

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    2. Sometimes people hate a food - and they'll continue to hate it right into adulthood. While I don't think automatically going to chicken nuggets is the answer, force feeding a food on a child over and over when they clearly hate it is the answer either. Trust me as someone married to a man whose parents did this to him. Resentment towards you in adulthood is worse than a chicken nugget every now and then.

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    3. You can do it without having to overdo it, if you know what I mean. My mom made me try a bite of fish every time they had it, not a whole plate, she made me something else with no fuss. But she always told me to at least try a bite, after several years, I started liking it. But the again, she's a very a patient woman.

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  28. It seems a little early, but the grocery stores here all have lovely, fresh asparagus on sale right now and I bought a big bunch yesterday. Now I know what I'm going to do with it! Yay!

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  29. Love the taste of fresh ginger so I buy it by the jar for those times when I have everything else called for in the recipe. Will certainly be trying this one out.

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    Replies
    1. What section of the grocery store do you find jarred ginger? I was wondering if they carried it like mince garlic...

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  30. Is the WW pts counting the brown rice? Thanks!

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  31. I made this last night and added some onions and served it over brown rice. It was so good!! My husband said it really tasted like Chinese food carry out :)

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  32. Looks great! Need to try it soon. Thanks for sharing!


    Check out my fashion blog: http://doviledesign.blogspot.co.uk/

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  33. I would love to know when your cookbook is coming out. I have made many of your recipes for my family and there hasn't been one that was not a hit!

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  34. I made this last night and it was AMAZING! I added a little more chicken, so upped some of the ingredients and added portobella mushrooms! serve over brown rice!

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  35. Wonderfly delicious!

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  36. Do you need a wok to make this dish? I know woks are generally recommended for stir fry, but can you get a regular skillet hot enough?

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    1. I would also like to know this. I really want to try this recipe but I don't own a wok.

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    2. I use a non-stick 12" skillet for all my stir frying. I don't think a wok is necessary.

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    3. If you go to youtube there is a great tutorial about stir fry from America's Test Kitchen. He actually recommends NOT using a wok on a conventional stove top. He says a 12" skillet is better. I don't know if we're allowed to post links, but if you go to youtube the video is easy to find :)

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  37. Gina, you did it again! I wanted a quick meal & found this new recipe when I accessed my favorite site. I added mushrooms & will try it with shrimp next time. Yumminess! Thank you!
    Susan
    Meadows Place, TX.

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  38. Thank you for a great recipe. I've made all of your stir fry recipes and this may be my favorite. Can't wait for your cookbook!

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  39. Love this! Cant wait to try in myself. Check out my blog for the latest nutrition news from a dietetic students point of view: http://thejackieann.blogspot.com
    XO

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  40. Eating this right now and my 12 year old said it is delicious!

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  41. I made this and would recommend more lemon juice.

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  42. This comment has been removed by the author.

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  43. Shoyu is the Japanese word for soy sauce. Are you referring to a brand name?

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  44. This recipe is wonderful! We just tried making it for dinner and will definitely make this again.

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  45. fyi, "shoyu" is just the Japanese word for "soy sauce." It isn't any particular or special kind, I'm guessing whatever brand you use just put "Shoyu" on the bottle to sound fancy. Anyhow, I'm looking forward to making this!

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  46. Sounds yummy, but I would switch the canola for a more healthy option.

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  47. I made this last night but I added sliced snow peas and baby portabello mushrooms. Because of the additonal veggies I doubled the liquid and cornstarch and I used a whole lemon. It was so good!! A definate do over. Thanks for the recipe!

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  48. This dish was super tasty! My whole family, including teenage boys, LOVED it! Really good!!

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  49. Super fan of Gina's! This was actually one of the first dishes that I think did not work out well for us. I don't know if I didn't simmer the sauce correctly, but it was way too lemony, like too sour, I would have gone with 1 tbsp probably over 3 tbsp, and I love lemon, hubby wouldn't eat it, at least toddler did! I also felt like there were a lot of steps with taking the food out of the pan quite a few times, I guess when I first read recipe I thought this would be a quick Monday night dinner, and I felt like it took awhile. Either way, always look forward to another Gina recipe!

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    1. Try it again! Mine came out perfectly and this was really my favorite recipe of hers!

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  50. LOVE LOVE LOVE! I doubled the sauce recipe but only added a TOTAL of 4T of lemon as I'm not a huge fan of super lemon dishes. It worked out perfectly! There was enough sauce to spoon on our rices and a good amount left for husband to take to work tomorrow! Prep was quick and easy! I'm already putting it in the keeper cookbook!

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  51. I made this tonight. My boys loved it. Thanks Gina for another delicious recipe.

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  52. I made this tonight and its so easy and tasty!

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  53. I have been doing weight watchers for 8 months and have lost a little over 30 pounds mostly due to finding your site through pinterest this summer. I have planned so many times to comment on your recipes, but have never done so. Today I made this stir fry for dinner and it was DELICIOUS! Thank you, Gina, for sharing recipes that do not make me feel like I am eating food for a diet. When people comment on the weight I have lost, I always tell them about your website, too.

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  54. i made it tonight! love it!

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  55. i just made this and it was delicious!

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  56. This is my first skinnytaste recipe and I made it for dinner last night. It was amazing. I didn't change anything and it turned out perfect! Thanks! :)

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  57. I made this tonight and it is sooooooo delish! I also used ground ginger because I didn't have fresh, only used about 1/2 a lb of chicken because it was all I had and I used liquid aminos instead of soy sauce. I adjusted the recipe accordingly since I used less chicken but I still used an entire bunch of asparagus. A-MAZE-ING!

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    1. Oh yeah, and I used 1/2 of a key lime instead of lemon juice because I didn't have lemon. I am pretty surprised it still came out delicious with all the alterations I made!

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  58. I made this last night and it was soooo tasty - thank you for the recipe. I will be making this again!

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  59. This was really good and easy. I did swap out and use boneless thighs. I will be making this again. Thanks Gina.

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  60. First let me say that your site is THE BEST SITE FOR HEALTHY RECIPES!!! What did I do before I found this site? I have no idea. But anyway, this gets 5 starts. Made it last week, it was amazing. Having it again this week, and have it on next weeks menu. I used thin chicken cutlets, and it was just so good. thank you!

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  61. I have been cooking your recipes since I found you in October. Your recipes have made cooking dinner exciting for me. I no longer moop about cooking the same old boring thing and I don't have to wreck my brain thinking of healthy things to make. I love you site and can't wait for your cookbook!! Thank you so much for what you do!!

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  62. I made this over the weekend and it was great! I eliminated the ginger (not a fan of it in cooking; only use it in baking) and significantly cut back on the garlic (I used ~ 1 1/2 cloves). Love the idea that someone else mentioned about trying it with shrimp. Thanks for the great recipe.

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  63. This is a GREAT recipe, very quick and easy and extremely tasty! Making this again this week!

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  64. This was great, Gina. I think you could use the sauce with any protein and veg. I might try peppers and onions next time with a can of water chestnuts. My one and three year olds loved the chicken, and it was their first time eating asparagus. It does dirty quite a few dishes for a one pan meal, but my husband agreed to do the dishes tonight!

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  65. Oh my gosh. This sounds amazing!

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  66. I made this last night & I used olive oil as a substitute since I did not have canola/grapeseed oil. Served over a bed of jasmine rice, delicious and simple recipe!

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  67. This was fantastic! My husband says it's his new favorite "Gina" recipe!

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  68. Fantastic recipe! I cannot cook, but I was able to make this. Easy! Thank you!

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  69. I made this tonight and it was great. It tasted like real Chinese food, and I loved all the garlic (though my coworkers probably won't be loving me tomorrow!). I have a question though, because I am very new to stir-fry:

    I don't have a wok or any non-stick pans, so I just cooked this in a regular skillet. As I was cooking the chicken, the pan started getting really, really black. Is this because I didn't use a wok, because the pan wasn't non-stick, or because I had the heat too high for the grapeseed oil? The food tasted great and wasn't burnt, but I ended up transferring it to a different pan to make the sauce because I didn't want to eat all that carbon. Is that just normal for stir fries, or can I change something in the future?

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  70. This is delicious. all my favourite things. I used my regular soy sauce and forgot to eliminate the salt on the chicken, so found it very salty. Next time I will eliminate the salt AND use reduced sodium soy sauce. Definitely a keeper though!

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  71. This recipe was so good, and so easy to make, will definitely make it again!

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  72. Wow! This looks so amazing I have to try this!

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  73. Made last night without the ginger and it was great! Served with the cilantro-lime cauliflower "rice" - great dinner (and lunch today)!

    Thanks!

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  74. This is AMAZING!!!! Just made this tonight, and it was wonderful!! I also served it over brown rice, perfect for a SFT meal!!!

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  75. THIS WAS AWESOME! My 11 year old son literally begged me to pack the leftovers in his thermos for lunch today....seriously!

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  76. Just made this tonight. Oh my goodness, it was fantastic! I wanted to eat the whole pot!

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  77. I made this for dinner tonight. It was great, but I wanted to share that I completely left out the lemon. My family doesn't care for lemon taste too much and I honestly thought it tasted fine without it. I used coconut oil (don't use canola and didn't have grape seed) and it worked great. Thanks for another winner!

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  78. my best friend's sister-in-law makes $82 every hour on the computer . She has been unemployed for 10 months but last month her pay check was $15356 just working on the computer for a few hours. look at more info .........cuttr.it/zxprxaf

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  79. This was a great recipe and very lemony. However, I don't see the need to cook the chicken, asparagus and sauce separately. I would at least cook the chicken first then de glaze the wok with the sauce.

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  80. Delicious, Gina! If it wasn't for Skinnytaste recipes, I'd probably starve! :)

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  81. I'm excited to try this, but no way is it only 6PP a serving. The chicken alone is calculated at 26 pts, and I get 8PP when you add in all the other ingredients in the Recipe Builder. I actually find this to the be the case with many Skinnytaste recipes (they are actually more points than listed)--anyone have an idea why?

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  82. I made this tonight and it was fantastic! Thanks Gina! Added half an onion and used turkey cutlets instead of chicken. The ginger and lemon flavor combined to be so refreshing! Prep time was longer than the cooking time. Also, fyi: you'll need about 5 or 6 bowls or plates for all the ingredients, since they're cooked separately.

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  83. I made this for dinner last night and it was fantastic - looking forward to lunch so I can have the left overs. Just letting you know that everything I've ever made from your blog always turns out amazing and is husband and kid approved.

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  84. Made this tonight, subbed zucchini for the asparagus, served over millet. Super tasty

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  85. I made this last week and everyone loved it even the kids. I will definitely make this again. Thanks Gina keep those recipes coming! :)

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  86. I have everything except for the cornstarch...do you think it would still be good without it? maybe just a thinner sauce?

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  87. This is really good, way better than I thought it'd be given the simplicity of ingredients/preparation! My fiancé loved it. Thanks for a great recipe!

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  88. Gloria from KY4/18/14, 5:26 PM

    I have never used fresh ginger or cooked asparagus, but today I did! Love this recipe! So tasty! Thanks! :-)

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  89. Just made this for my husband and my mom during our lunch hour. It was SOOOOOOOOOOOOOOOO easy and fast to make!!! The sauce was to die for! Thanks again for such wonderful recipes!!! Love, love, love your site and keep telling my friends about it!!!

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  90. Just made this tonight. Asparagus, onion, red pepper and zucchini. Half the amount of chicken. Completely DELICIOUS!!!!!

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  91. It's good except there is too much lemon in it for our taste. Next time I will cut the lemon down to 1 tbsp and maybe use 2 tbsp water to help dilute it

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  92. Simply Delicious! The only change we will be making next time is to triple the asparagus! The flavor of the sauce was so good we could not get enough. My teen daughter pouted that there was none left for seconds. Maybe that means we will make a double recipe next time also.

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  93. Just made this dish! Added sugar snaps and mushrooms, delicious and very simple!

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  94. Does the WW points include brown rice?

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  95. Can people stop write "Ohh my gosh, this looks delicious.". why write a comment if you did not try it???

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    1. Because it's the 'Comments' section, not the 'Reviews' section? I'm just guessing :)

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  96. I just made this tonight. I already packed my Wok so I just used my large skillet. This is FREAKIN D~LISH!

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  97. Your stir-frys are some of my favorite recipes that you put together, because if we are being honest, if I am cooking, it's from your website. Everytime. I have recently started trying to remove the processed oils from my diet (Vegetable, Canola, etc.) and focusing more on Coconut Oil and light Olive Oil. Do you know how they will affect the flavors/points/portions?

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  98. 5/5 stars!! delicious meal with the perfect amount of flavor. :)

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  99. This was awesome! Great lemon flavor and the whole family loved it. You could really add any type of stir fry veggies that you want. Love easy healthy meals like this one : )

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  100. I just made this and IT'S AMAZINGLY DELICIOUS!!!!
    I love all the recipes I've tried so far....
    I can't wait for your book :)

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  101. Made this tonight. It was a hit! My 10 year old twins loved it. (although my 18 month old wasn't quite sold on it) What a great way to get more asparagus. Thank you

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  102. I made this as written and it was sooo tasty. I had local asparagus so fresh I could have eaten it raw. Thanks for recipes that appeal to not just the healthy eater, but anyone who likes to eat good tasting food.

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  103. Made this last night. I'm not a very good cook but this was amazing! my hubby, 9yr old and two toddlers loved every bite! Delicious! We served over Brown rice. :)

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  104. I made this last night and thought it was delicious. I didn't have fresh ginger, so I subbed in ground. Every recipe I have made from Skinnytaste.com has been delicious!!

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  105. Love it....Just made it for the 3rd or 4th time. Added mushrooms. The lemon makes it taste so clean and fresh.

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  106. I made this last night. It was so delicious. My family ate it all and asked for more. Will make it again. Thanks for a great recipe.

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  107. I have made this 3times 2x with asparagus and tonight with broccoli as that is what I had today...delicious either way perfect amount of seasonings I love this site and I do not do weight watchers just wanting low calorie...can't wait for the cookbook!!!

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  108. I don't have cornstarch, or anything to substitute it with (at least I don't think). If I make it without this will it be ok?

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  109. This was delicious, thanks for sharing! I added yellow pepper and shiitake mushrooms, yummy!

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