Asparagus & chicken stir-fry

Asparagus & chicken stir-fry

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25min


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Asparagus is an impressive source of folate. It also provides vitamin C, as well as some beta-carotene and alpha-carotene.

Janet Mitchell

Ingredients
Serves: 4 

  • 3 teaspoons olive oil
  • 3 spring onions, thinly sliced
  • 375g skinless, boneless chicken breasts, cut across the grain into 1cm pieces
  • 750g asparagus, trimmed and cut into 5cm lengths
  • 250g sugar snap peas or snow peas
  • 1/2 cup chicken stock
  • 1/2 teaspoon grated lemon zest
  • 1 tablespoon light soy sauce
  • 1 teaspoon cornflour blended with 1 tablespoon water

Directions
Preparation:15min  ›  Cook:10min  ›  Ready in:25min 

  1. Heat 2 teaspoons of the oil in a large frying pan over moderate heat. Add the spring onions and cook for 1 minute or until wilted. Add the chicken and cook for 3 minutes or until no longer pink.
  2. Add the remaining oil and the asparagus and cook for 2 minutes to coat the asparagus.
  3. Add the peas, stock, 1/2 cup water, the lemon zest and soy sauce and bring to the boil. Reduce to a simmer and cook, uncovered, for 2 minutes or until the chicken and asparagus are just cooked through.
  4. Stir in the cornflour mixture and cook, stirring, for 1 minute or until the sauce is slightly thickened.

Did you know?

*If you throw out the water after cooking asparagus, you discard nutrients, too. So try to include the cooking liquid in the dish.
*If stored at room temperature, fresh asparagus spears will lose as much as half of their vitamin C within two days. The vegetable's texture and its delicate taste will suffer as well.
*Asparagus is one of the few vegetables high in purines. As a high intake of purines is linked to the build-up of uric acid salts in the joints, gout sufferers should avoid this vegetable.

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