Ginger Asparagus Chicken Stir Fry

ginger chicken
Kaleigh McMordie, MCN, RDN, LD

Nutrition Highlights (per serving)

Calories 255
Fat 11g
Carbs 20g
Protein 21g
View All
Total Time 30 min
Prep 10 min, Cook 20 min
Servings 2 (2 cups each)

Boring, bland chicken and vegetables shouldn't be the first thing you think of when you're trying to eat healthy. Take them and add a hefty dose of flavor for a dinner that is both good for you and quick to make. All it takes is a few ingredients and a big skillet.

Ginger and garlic are two of my favorite spices for adding flavor to any dish. Skip the powder and go for the fresh versions—it makes a huge difference! Plus, the combination of lean chicken, asparagus, and brown rice provides protein and fiber to keep you full and satisfied for hours. Just a touch of low sodium soy sauce adds a nice savory flavor without too much sodium, so you can keep your blood pressure in check.

Ingredients

  • 1 tablespoon low sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1/3 cup water
  • 1 teaspoon sesame oil
  • 1 tablespoon cornstarch
  • 3 cloves garlic, minced
  • 1 tablespoon ginger paste (or grated fresh ginger)
  • 1 tablespoon lemon zest
  • 1 tablespoon olive oil, divided
  • 1 8 to 10 ounce boneless skinless chicken breast
  • 1/2 medium onion, sliced
  • 1 pound asparagus, cut into 1-inch pieces
  • For garnish: Chopped green onions and sesame seeds

Preparation

  1. Whisk together all sauce ingredients. Set aside.
  2. Cut chicken breast into 1-inch cubes and chop vegetables.

  3. Heat half of the olive oil in a large skillet over medium heat. Cook onions in oil until soft, about 5 minutes. Remove from skillet.

  4. Add remaining oil and turn heat to medium-high. Add chicken and cook, turning until all sides are browned, about 10 minutes. Add asparagus and cook, stirring, until asparagus is bright green.

  1. Turn heat to medium low and add onions and sauce. Cook, stirring, until sauce is thickened and onions are warmed through.

  2. Divide between 2 plates and sprinkle with chopped green onions and sesame seeds (optional). Serve with cooked brown rice or quinoa.

Ingredient Variations and Substitutions

If you have other vegetables that you need to use up, such as carrots, mushrooms, or zucchini, add them.

You can use lean beef, pork, or shrimp in place of chicken if you’d like. Use low sodium tamari instead of soy sauce for gluten-free.

Cooking and Serving Tips

I like to buy the ginger paste in the produce section at the grocery store. It makes prep work so easy, so that you can have dinner on the table that much faster.

Prep everything before you start cooking for the easiest cooking experience.

Serve with cooked brown rice or quinoa to round out the meal.

Nutrition Facts
Servings: 2 (2 cups each)
Amount per serving  
Calories 255
% Daily Value*
Total Fat 11g 14%
Saturated Fat 2g 10%
Cholesterol 48mg 16%
Sodium 538mg 23%
Total Carbohydrate 20g 7%
Dietary Fiber 6g 21%
Total Sugars 7g  
Includes 0g Added Sugars 0%
Protein 21g  
Vitamin D 0mcg 0%
Calcium 82mg 6%
Iron 6mg 33%
Potassium 786mg 17%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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