Stir-frying is not just for Chinese dishes. This quick and healthy method of cooking works just as beautifully in this chicken, pepper and asparagus sauté, seasoned with garlic and rosemary. A bowl of basmati rice is the perfect complement.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
Heat the oil in a large nonstick frying pan over medium-high heat. Add the pepper, garlic and green onions to the pan and cook until the pepper is crisp-tender, about 2 minutes.
Add the chicken, asparagus, lemon rind and rosemary to the frying pan and cook until the chicken is cooked through and the asparagus is tender, about 5 minutes.
Add the stock and bring to a boil. Stir in the cornstarch mixture and cook for 1 minute or until the sauce has thickened. Add the walnuts to the chicken, pepper and asparagus, toss to combine, then serve.
Per serving: 250 calories, 29 g protein, 13 g total fat, 3 g saturated fat, 75 mg cholesterol, 5 g total carbohydrate, 4 g sugars, 3 g fibre, 195 mg sodium
The grated lemon rind and rosemary in this dish have such powerful flavours that you will never miss the fat that would ordinarily have been used in a dish like this.