Chicken with Asparagus and Capsicum

    30 minutes

    Stir-frying is not just for Chinese dishes. This quick and healthy method of cooking works just as beautifully in this chicken and vegetable sauté, seasoned with garlic and rosemary. A bowl of basmati rice is the perfect complement.

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    Serves: 4 

    • 2 teaspoons olive oil
    • 1 yellow capsicum, cut into 1 cm wide strips
    • 3 garlic cloves, finely chopped
    • 3 spring onions, cut into 2 cm lengths
    • 370 g chicken breast fillets, cut crossways into 1 cm wide strips
    • 750 g asparagus, cut into 5 cm lengths
    • 1 1/2 teaspoons grated lemon rind
    • 1/2 teaspoon fresh chopped rosemary
    • 3/4 cup reduced-salt chicken stock
    • 1 1/2 teaspoons cornflour blended with 1 tablespoon water
    • 2 tablespoons toasted, finely chopped walnuts

    Preparation:20min  ›  Cook:10min  ›  Ready in:30min 

    1. Heat the oil in a large nonstick frying pan over medium-high heat. Add the capsicum, garlic and spring onions to the pan and cook until the capsicum is crisp-tender, about 2 minutes.
    2. 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.
    3. Add the stock and bring to the boil. Stir in the cornflour mixture and cook for 1 minute or until the sauce has thickened. Add the walnuts, toss to combine, then serve.


    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.

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