EatSmarter exclusive recipe

Chicken and Vegetable Stir-Fry

with Asparagus, Bell Pepper and Cashews
4.37037
Average: 4.4 (27 votes)
(27 votes)
Chicken and Vegetable Stir-Fry

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

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Health Score:
9,5 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
330
calories
Calories

Healthy, because

Even smarter

Nutritional values

The potassium and aspartic acid contained in asparagus has a detoxifying effect on the body and can lower high blood pressure. The combination of folic acid, iron, and calcium is good for everyone, but especially for pregnant and breastfeeding women. Chicken has minerals such as nerve-strengthening magnesium and potassium for a healthy heart, not to mention abundant protein.

This dish keeps well, so why not make an extra portion and pack it for your lunch the next day! 

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.