Chicken and Asparagus Stir-Fry with Curry
The pungency and essential oils in the curry not only taste great, they also boost the metabolism and thus support the effect of the gently draining asparagus. The chicken filet contains valuable protein and the oil mix provides important unsaturated fatty acids.
Visually and in terms of taste, frozen green peas also go very well with a strong curry. It also saves time, as it only needs to be added in the last 3 minutes.
(Percentage of daily recommendation)
| Calorie | 279 cal. | (13 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 243 mg | (6 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 70 mg |
Ingredients
- Ingredients
- 9 ozs Chicken breasts (boneless, skinless)
- 2 tsps Curry powder
- 16 ozs white or green Asparagus
- 2 scallions
- 1 carrot
- 1 Tbsp sunflower oil
- 1 pkg seasoning mix for Stir-fry vegetables
- 4 fluid ozs Heavy cream (or coconut cream)
Preparation steps
Rinse chicken, pat dry, cut into pieces and sprinkle with curry powder.
Rinse asparagus, cut off tough ends, and cut into 2-inch pieces.
Rinse scallions, wipe dry and cut into rings. Peel carrot and cut into slices.
Heat sunflower oil in a skillet over medium heat. Once hot, add asparagus, carrots, and scallions and cook briefly, stirring often. Add chicken pieces and stir fry about 3 more minutes.
Pour in 10 ounces of water and add stir-fry seasoning mix. Bring to a boil, cover, and cook over low heat, stirring often, for 8-10 minutes. Remove from heat and stir in the cream, mixing until heated through, and serve (with rice, if desired).