Chicken Broccoli and Asparagus Stir Fry

Chicken, Broccoli and Asparagus Stir Fry

Chicken Broccoli and Asparagus Stir Fry
Chicken Broccoli and Asparagus Stir Fry

Beef and Broccoli stir fry in Oyster sauce was a great staple for me when I first got married. It’s a quick and simple dish to make for a weeknight dinner and packs plenty of flavour. I’m not sure why but I haven’t made this in years so I thought I would revive it for tonight’s  low calorie meal.  As usual I decided to tweak it further and give this an extra low calorie spin by substituting Chicken for Beef. I’ve also added some Asparagus because it’s in season and is actually lower in calories than broccoli at a measly 20 calories per 100 grams. Broccoli is about 34 calories per 100 grams.

This is a going to be a very substantial serving for only 300 calories, and is exactly what I need for dinner tonight as I’m bloody starving. The ingredients list is small, the prep and cooking times are pretty quick, and this would actually make a great prepare ahead meal for a lunch, or simply make extra and freeze it for a quick microwave meal. You can leave the Chili out if you wish, I like a bit of heat in my stir fry’s but it’s not traditional.

As an added bonus, cooked in season this is going to cost you peanuts.  Keep in mind I’m talking Queenstown prices here, and I suspect our cost is about 4 times that of a US supermarket but the Broccoli was only $1 the organic Asparagus $3, the chicken Thighs about $4, add another $2 for the onion, garlic and fresh Chili and pantry items, and you are looking at about NZ$10 for two people – Hella cheap and Hella good.

Chicken Broccoli and Asparagus Stir Fry
Chicken Broccoli and Asparagus Stir Fry

On to the recipe.

Chicken, Broccoli and Asparagus Stir Fry

Ingredients

200 grams Skinless Chicken Thighs sliced into thin strips
200 grams Broccoli separated into Florets
150 Grams Asparagus cut in half
1 small onion cut into chunks
1 fresh red chili chopped or 1/2 tsp chili flakes
2 cloves garlic finely chopped
1 tablespoon Oyster Sauce
1 tablespoon soy sauce
1 tsp vegetable oil
1/2 cup chicken stock
1 tsp cornflour
Salt and pepper to taste

Chicken Broccoli and Asparagus Stir Fry
Chicken Broccoli and Asparagus Stir Fry

 

Method

Blanch the Asparagus and Broccoli on boiling water for a minute or so. Refresh under cold water and allow to drain.
Heat the oil in a Wok to medium and add the onion, garlic and chopped chili. Gently fry for a minute or two until the onion softens. You may need to add some chicken stock if you find the mixture sticking.
Raise the heat to high and add the chicken strips, stirring until just cooked.
Add the blanched asparagus and broccoli and stir for a minute or two to heat up.
Add the Oyster and Soy sauces and stir
combine the cornflour with the chicken stock mix.well and add to the Wok.
Stir fry until the sauce thickens
Serve immediately.

Chicken Broccoli and Asparagus Stir Fry
Chicken Broccoli and Asparagus Stir Fry
Chicken Broccoli and Asparagus Stir Fry
Serves 2
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306 calories
20 g
137 g
12 g
32 g
3 g
417 g
978 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
417g
Servings
2
Amount Per Serving
Calories 306
Calories from Fat 108
% Daily Value *
Total Fat 12g
18%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 137mg
46%
Sodium 978mg
41%
Total Carbohydrates 20g
7%
Dietary Fiber 3g
12%
Sugars 5g
Protein 32g
Vitamin A
76%
Vitamin C
222%
Calcium
10%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 200 grams Skinless Chicken Thighs sliced into thin strips
  2. 200 grams Broccoli seperated into Florets
  3. 150 Grams Asparagus cut in half
  4. 1 small onion cut into chunks
  5. 1 fresh red chili chopped or 1/2 tsp chili flakes
  6. 2 cloves garlic finely chopped
  7. 1 tablespoon Oyster Sauce
  8. 1 tablespoon soy sauce
  9. 1 tsp vegetable oil
  10. 1/2 cup chicken stock
  11. 1 tsp cornflour
  12. Salt and pepper to taste
Instructions
  1. Blanch the Asparagus and Broccoli on boiling water for a minute or so (not too long). Refresh under cold water and allow to drain.
  2. Heat the oil in a Wok to medium and add the onion, garlic and chopped chili. Gently fry for a minute or two until the onion softens. You may need to add some chicken stock if you find the mixture sticking.
  3. Raise the heat to high and add the chicken strips, stirring until just cooked.
  4. Add the blanched asparagus and broccoli and stir for a minute or two to heat up.
  5. Add the Oyster and Soy sauces and stir
  6. combine the cornflour with the chicken stock mix.well and add to the Wok.
  7. Stir fry until the sauce thickens. Check seasoning and add salt or pepper if required.
  8. Serve immediately.
beta
calories
306
fat
12g
protein
32g
carbs
20g
more
45degrees.co.nz http://www.45degrees.co.nz/

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