Sautéed Chicken with Asparagus and Peppers

Hi Everyone,

I am so excited to be here.  This is my first post with Culinary.net and I am so honored that I was asked to post my healthy recipes for you.  Today I had a hard time deciding on what I wanted to share with you, but I decided on my Sauteed Chicken with Asparagus and Peppers.  I just love this dish because it is healthy, quick and has amazing flavors. One thing you’ll find about me is I love to cook with fresh ingredients and make simple meals that everyone can enjoy.

 

 

 

 

 

 

 

 

 

 

 

Last week, when I was at the farmers market, they had an asparagus stand and I just couldn’t resist buying some — I just recently fell in love with asparagus.  The key thing to keep in mind when cooking with asparagus is making sure you take off the bitter ends.  All you do is hold a spear and snap it. Wherever the piece snaps is where the bitterness ends. As you can see from the picture above, I snapped off all the bottoms and used the top parts for my dish.  There is no need for a knife, just hold and snap.  Why I get enjoyment from doing that I’ll never know!  I’m kind of weird that way!

This dish is perfect for sharing, or even better taking for lunch the next day.  The flavors really come together overnight.  When I was younger I used to hate leftovers, but not any more.  As my palate has changed over the years, I realized that most food always tastes better the next day!  If you want to make this meal bigger, you can always add some brown rice to it and make it more like a stir fry dish.

To cut down on calories and fat for this dish, I decided to saute my peppers and onions in chicken broth, which gave it a more intense flavor.  I also like to add a kick of spice to a lot of my meals, so I threw in some chili flakes, but not to much, just enough to give it some heat.

Sauteed Chicken with Asparagus and Peppers
Makes: 2 large portions

Ingredients:

1 medium onion, cut in half, then sliced medium-thick pieces

1 clove garlic, minced

1 Tbsp. chicken broth, low sodium

8 oz. chicken breast, boneless, skinless, cut into 1-inch pieces

1/2 sweet bell pepper, sliced into strips

2 cups asparagus, cut into 1-inch pieces (1 bunch)

2 Tbsp. soy sauce, low sodium

1 Tbsp. rice vinegar

1 pinch red chili flakes

Salt and pepper to taste

Directions:

Add 1 Tbsp. chicken broth in a skillet. Sautée onions and peppers in broth for about 2 minutes over medium-high heat, stirring constantly.

Add the garlic, chicken, and continue to sautée  for another 3 to 4 minutes, stirring constantly.

Add the asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover.

Cook for another 2 to 3 minutes or until asparagus is tender.

Season with salt and pepper to taste.

Calories per serving:  189.4,  Fat:  2.4g, Cholesterol:  65mg,  Sodium:  539mg,  Potassium:  479mg,  Carbohydrates:  13.5g,  Fiber:  4.1g,  Protein:  31.8g

I want to thank you for having me here.  I can’t wait to share another one of my favorite recipes with you!

Have a wonderful day!

Jennifer

 

 

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