Teriyaki Chicken and Asparagus Stir-Fry
Spring is in the air and asparagus is season, which means I’ll be eating this Teriyaki Chicken and Asparagus Stir-Fry as often as I can, it’s one of my Spring favorites!
I shared this chicken stir fry recipe last year which is similar, only in a light lemon sauce and it’s been so popular, I thought I would create something similar, with a different sauce. I just love a stir fry that uses only one protein and one vegetable, perfect for a quick weeknight dish.
March goals for me are to work out every day, and to eat less carbs this month (no, not giving them up completely). With that in mind, I loaded this dish up with chicken and asparagus so that portions are huge but if you wish to server this over rice this would easily serve six people.
Teriyaki Chicken Stir Fry Variations
- For more veggies add some sliced mushrooms with the asparagus.
- Swap the asparagus for 12 ounces broccoli florets in step 3 and steam 3 to 4 minutes.
- Swap the asparagus for 1 large zucchini, cut into 1/4-inch thick half moons and steam 2 minutes.
More Chicken Stir Fry Recipes
- Stir Fry Chicken with Sugar Snap Peas and Carrots
- Chicken and Asparagus Lemon Stir Fry
- Thai Chicken and Pineapple Stir Fry
- Chicken Zoodle Lo Mein For Two
Teriyaki Chicken and Asparagus Stir-Fry
Spring is in the air and asparagus is season, which means I’ll be eating is as often as I can, it’s one of my Spring favorites! I love it paired with chicken in this stir fry!
Ingredients:
- 3 tablespoons soy sauce or gluten-free soy sauce
- 2 tablespoons mirin
- 1/2 tablespoon honey
- 1/2 tablespoon fresh grated ginger
- 1 teaspoon cornstarch
- 1 1/2 pounds skinless chicken breast, cut into 1/2-inch cubes
- Kosher salt, to taste
- 1 tbsp canola or grapeseed oil, divided
- 12 oz asparagus, ends trimmed, cut into 2-inch pieces
- 4 cloves garlic, chopped
Directions:
- Whisk the soy sauce, mirin, honey and ginger and cornstarch in a small bowl; set aside.
- Lightly season the chicken with salt.
- 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 6 to 7 minutes.
- Add the garlic and cook until golden, about 1 minute. Set aside on a dish.
- 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.
- Place everything back into the wok, pour the sauce over and cook stirring 30 to 60 seconds until the sauce thickens slightly.
Nutrition Information
Yield: 4 servings, Serving Size: 1 1/2 cups
- Amount Per Serving:
- Freestyle Points: 2
- Points +: 7
- Calories: 302 calories
- Total Fat: 8g
- Saturated Fat: g
- Cholesterol: 125mg
- Sodium: 531mg
- Carbohydrates: 15g
- Fiber: 2g
- Sugar: 5g
- Protein: 42g
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Some of the ingredients I've never heard of or don't usually have on hand. Is there a teriyaki sauce you recommend already made up that can be used and not too unhealthy? Thanks.
I second this! I hate to clutter my shelves with things I don't cook with very often.
Braggs is great and I also use Tessamae's Teriyaki sauce. It's all natural and so good!
I have everything but the Mirin, and I'm willing to buy it because I have a feeling that base will become a staple for me. I'd love to make this with tofu, as it looks just like a dish I get at our local Chinese restaurant. You can add anything to this stir fry, really.
When a recipe calls for mirin, the Japanese sweet rice wine, you need a combination of acidic and sweet flavors. Add between 1 and 2 tablespoons of sugar to 1/2 cup of white wine, vermouth, or dry sherry to replace 1/2 cup of mirin
Be careful to buy real Mirin, not the one with sugar. Real Mirin has Koji (Aspergillus oryzae) which is good for you. My favorite brand is Eden Foods. You can get it from many sources online and in some stores like Whole Foods. I have copied from Eden’s website for you:
https://www.edenfoods.com/store/mirin-rice-cooking-wine-glass-bottle.html
Mirin is great to have around for sauces and glazes with Japanese flair. Try it on Salmon mixed with soy and honey. Basically the same sauce as above. It is delicious.
Wat is mirin plz
1/2 c soy sauce
1/4 c water
2 cloves garlic
1 tsp ginger root
2 T sugar or substitute
opt. chopped onion, mix and merinade
Please believe I'm not joking what is this soy sauce?
Can I use specifically sauce of tamarind for this recipe?
It's a sauce used on Oriental food. If you are in the US it will be in the Asian food section of a basic grocery store
what is mirin?
Mirin is similar to rice wine – a substitute could be cooking sherry, cooking wine (marsala) – just to add a little acidity and tastiness.
Can we replace the mirin with rice wine?
Yes but add 1/2 teaspoon of sugar for every tablespoon of rice wine.
Gina, I just thought you should know it's counterproductive to your weight loss and fitness goals to work out every day. I see you say that a lot, to work out daily. You need rest so your muscles and the rest of your body can recuperate. When you're overworked your body won't burn calories as efficiently. It may seem counterintuitive but give it a try, and you will notice a difference in how you look and feel when you find the proper balance of rest and exercise.
working out every day does not mean you've overworked your body
As long as you are working different muscle groups each day, working out everyday is not counterproductive. It is actually quite productive for building muscle and losing weight. You do not need more than rest day a week.
I thought this was a low carb recipe, that 15 carbs a day doesn't fit into a 23 carb per day limit
I would say most of the carbs go toward the soy sauce or the other sauces. I would look for substitutes.
Why on earth would you be operating on 23 carbs a day is the real question
I understand the limit. I am on 30g. Because of carb intolerance. Any carb good or bad takes my sugar way up. Like oatmeal sends it to 350+.
Made this last night. Cut down on the asparagus a bit and added mushrooms and red pepper with the garlic when cooking. This recipe is definitely a keeper!
I use Bragg Liquid Aminos, Cal 0, Ft 0, Cholestrol 0, Sodium `160mg, Carb 100 mg, protein 310 mg. taste just like soy sauce. No sure how many milligrams in a gram. I found mine at
Cub next to the Reg Soy Sauce. I use it to cut back on the Sodium.
Could substitute shrimp for the chicken? Looking for a recipe for Friday nights during Lent. 🙂
I made this for dinner last and am thoroughly enjoying the leftovers today for lunch. So quick & easy! My local grocer didn't have mirin, so I substituted red wine vinegar with 1 tsp. of sugar. I'm almost wondering if I could have left it out completely and just used water to make up the missing liquid. Either way, very good & will make it again soon!
Has anyone ever heard of GOOGLE?
THANK YOU!!!!!!!!!!! I WANT TO SAY THIS ALL THE TIME!
👍🏻
Just made this. So darn good. For me personally, I think salting the chicken made it a bit too salty for me (and I love salt!) this is definetely going on the list of the things I make often. As stated above, I think I'll try adding peppers man mushrooms next time. This is a great dish.
SO delicious- the 8 and 5 years olds wanted seconds, so we know we have a keeper. Your recipes are reliably wonderful. Thank you!
I made this last night exactly the way you did and it was perfection!!
We loved this! So easy and delicious! I couldn’t find the mirin either so I just doubled the honey. Ten out of ten, would recommend.
Soy is very unhealthy as almost all of US soy is GMO. I use coconut aminos in replace of soy and it taste exactly the same. You can get it at whole foods.
Why do people have to chime in all the time on what other people should be eating? My favourite is the blanket statements like “as almost all of US soy is GMO”…. congrats on reading an article.
Substitute for Mirin – http://simmerandboil.cookinglight.com/2015/05/27/what-do-i-substitute-for-mirin/
Love this recipe! I made it last night and it was soon good! Thanks for the great recipes!
Amazing recipe. I made it tonight for dinner with green beans instead of asparagus (family preference) and doubled the sauce ingredients. Ended up at 7 sp, which is still a great amount for a dinner serving. THANKS for everything you do!!
What if I don't have a wok?
You can use a large pan.
The mirin was $2.25 at my local grocery. Definitely not a splurge and I'll for sure use it again! You complainers and substituters are killing me!just cook it the way the recipe says and it'll be amazing!!
I think people are complaining because they can't find it at local grocery, rather than the price. I'm glad people are contributing by putting substitues.
I tried this recipe last night with every ingredient listed. UH-mazing!! Every single recipe I've made from Skinnytaste does NOT disappoint and is a family-pleaser. Thanks Gina!
Made this tonight and it was delicious. I added 1 red bell pepper and some sliced mushrooms as recommended by another reviewer. I served it over 1/4 cup of brown rice which added 1 additional smart point to the meal. Make this recipe. You'll be happy with it.
I made this for dinner last night with brown basmati and it was a hit. Thank you, Gina, for developing such flavorful and healthy recipes. I make something from your blog or cookbook at least twice a week; it's been a huge help in my quest to feed my family healthful, delicious meals.
Gina, made this for dinner last night. Husband and son ate it up! It's a keeper! Plus 5SP for 1 1/2 cups is more than plenty. I only had 1 cup plus 1/2 cup of rice and was very satisfied. I try to use your recipes whenever I can. Thanks so much!
I usually don't really care for stir fries, but this was SO good!! My husband raved about it. Highly recommend!
Thank you Gina! This is the second time I have made this. I love the flavor. I doubled the sauce with hopes to save it in the fridge – should keep for a week?
This was positively delicious! I cannot wait to make it again, and try some other veggie variations (though asparagus is my favorite). Thank you!!
Love stir fries. This was positively delicious. Will definitely make it again.
Added mushrooms & doubled recipe…so delish Gina. Thank you!
Yum!
I made this last night….it was outstanding!!! I have made so many of your dishes and each one is better than the next…Thank you!!!
I made this tonight from our own asparagus and I substituted white wine vinegar with 1t sugar for the mirin. CROWD PLEASER!!! It was so delicious served over jasmine rice. Again, Gina, Bravo!!!????????
Thank you! So glad you enjoyed it.
Hello
the calories shown for this are per serving or all of it
Per serving.
DEEEELICIOUS! WE added some mushrooms to this to clean out the fridge and it was a perfect addition! Thank you Gina for your wonderful recipes!
Awesome!
One of my favorite Skinnytaste recipes (so far!). It’s also delicious with broccoli and onion when you don’t have any asparagus in the house 🙂
Made this tonight and it was very good! I did add cashews! Will definitely make it again. Thank you for sharing!
Gina – this is a delicious recipe. Thank you for yet another family win!
You’re welcome!
This sauce is AMAZING! I used leftover rotisserie chicken and it tasted great – the sauce is totally bold enough to take the bland out of plain cooked chicken :). Thanks for another awesome recipe.
Another AMAZING recipe! I am loving everything I have made from the Skinnytaste website and cook book. My picky teenager even ate this up. So good! Thank you!
Love to hear it Jessica!
This recipe is fantastic! Easy and delicious! And very easy to modify based on what I have in the fridge. I’ve made this with chicken and asparagus; chicken and broccoli; and most recently made with chicken and zucchini. So so so good!
I just have a question. How did you get 5sp? When I put in my calculator I came up with 6sp. I just want to be sure I’m doing it right. Thanks!
Are you using the recipe builder? The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.
The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, now you know why.
Delicious! I’m glad I bought the mirin; I’ll be making this repeatedly. Having a 1-veggie stirfry is a great idea for quick prep. Thank you!
What are the WW Freestyle Points for this? My calculator reads 6, but I don’t think that’s correct. I’ve made this before and love it!
2
Gina this sounds delicious! I can’t wait to try this. This is my favorite kind of meal to have on hand for lunches during the week. Thanks!
I can’t say enough how much I love this recipe & can’t even begin to count the number of times I’ve made it & shared it with others! SO, so yummy!
great!
Hi Gina,
II do not have a Wok. Is there another way to prepare this recipe. I has the best ingredients!!
hey Stephanie- I don’t have a wok either- just large saucepan is all you need.
This looks amazing! And simple too!
I made this and it was wonderful and so easy to make , Bon a petits. Enjoy 🙂
I made this dish last night. We both enjoyed it and so fast to put together. Keep your wonderful recipes coming. Gina.
Super easy and delicious!
Made this last night- quick, easy and really flavorful! sub out the asparagus for broccoli and some bell peppers. but would be great either way!
Thank you for great recipes with lots of flavor that work for weight watchers too!!