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EatSmarter exclusive recipe

Chicken and Vegetable Stir-Fry

with Asparagus, Bell Pepper and Cashews
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Chicken and Vegetable Stir-Fry

Chicken and Vegetable Stir-Fry - Delicious with asparagus - and made quickly in a wok or skillet

Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
330
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie330 kcal(16 %)
Protein32 g(33 %)
Fat12 g(10 %)
Carbohydrates21 g(14 %)
Sugar added10 g(40 %)
Roughage7 g(23 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E7.2 mg(60 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin18.4 mg(153 %)
Vitamin B₆0.9 mg(64 %)
Folate116 μg(39 %)
Pantothenic acid2 mg(33 %)
Biotin12.5 μg(28 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C79 mg(83 %)
Potassium865 mg(22 %)
Calcium102 mg(10 %)
Magnesium108 mg(36 %)
Iron3.2 mg(21 %)
Iodine15 μg(8 %)
Zinc2 mg(25 %)
Saturated fatty acids2 g
Uric acid257 mg
Cholesterol66 mg
Development of this recipe:

Ingredients

for
2
Ingredients
11 ounces
green Asparagus
3
1
small red Bell pepper
1
4 tablespoons
1 tablespoon
2 tablespoons
7 ounces
1
dried red Chile pepper
1 ounce
Preparation

Kitchen utensils

1 Bowl, 1 Wok (or skillet), 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Whisk, 1 Slotted spatula, 1 Garlic press

Preparation steps

1.
Chicken and Vegetable Stir-Fry preparation step 1

Rinse the asparagus, pat dry, trim off the woody ends and cut diagonally into pieces (about 4 cm) (approximately 1 1/2 inches). Cut scallions into pieces (about 3 cm) (approximately 1 inch). 

2.
Chicken and Vegetable Stir-Fry preparation step 2

Rinse the bell pepper, halve, remove seeds and cut pepper into thin strips. Peel the garlic and squeeze in a garlic press into a bowl. Add the soy sauce and sugar and mix well until sugar has dissolved.  

3.
Chicken and Vegetable Stir-Fry preparation step 3

Rinse the chicken and pat dry. Cut into strips and season with salt and pepper. Heat the oil in a wok or skillet over medium-high heat. Stir-fry the chicken strips until golden brown, stirring constantly. Remove chicken from the wok and pour off oil.  

4.
Chicken and Vegetable Stir-Fry preparation step 4

Place the prepared vegetables in the wok and stir-fry over high heat until crisp-tender, about 2 minutes, stirring constantly so that everything cooks evenly.

5.
Chicken and Vegetable Stir-Fry preparation step 5

Pour the garlic-soy sauce mixture in with the vegetables. Bring mixture to a boil and cook, stirring, for 1 minute.  

6.
Chicken and Vegetable Stir-Fry preparation step 6

Crumble dried chiles into the vegetable mixture. Add cashews and chicken and cook until heated through, about 2 minutes, stirring constantly. Serve with rice.