Name: Ginger Asparagus Chicken Stir Fry Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 (2 cups each)
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

Ginger Asparagus Chicken Stir Fry Recipe

Kaleigh McMordie, MCN, RDN, LD

Medically reviewed by

Richard N. Fogoros, MD

Updated on September 20, 2019

(138 ratings)

Total Time: 30 min

Prep Time: 10 min

Cook Time: 20 min

Servings: 2 (2 cups each)

Nutrition Highlights (per serving)

255 calories

11g fat

20g carbs

21g protein

Show Nutrition Label

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.

Boring, bland chicken and vegetables shouldn't be the first thing you think of when you're trying to eat healthily. 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

Whisk together all sauce ingredients. Set aside.
Cut chicken breast into 1-inch cubes and chop vegetables.
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.
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.
Turn heat to medium-low and add onions and sauce. Cook, stirring, until sauce is thickened and onions are warmed through.
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.