Chicken and Vegetable Stir-Fry
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!
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 83.4 μg | (139 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.4 mg | (153 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 865 mg | (22 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 66 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 11 ozs green Asparagus
- 3 scallions
- 1 small red Bell pepper
- 1 garlic clove
- 4 Tbsps soy sauce
- 1 Tbsp cane sugar
- 2 Tbsps vegetable oil
- 7 ozs Chicken breasts
- salt
- peppers
- 1 dried red chili pepper
- 1 oz Cashews
Preparation steps
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).
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.
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.
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.
Pour the garlic-soy sauce mixture in with the vegetables. Bring mixture to a boil and cook, stirring, for 1 minute.
Crumble dried chiles into the vegetable mixture. Add cashews and chicken and cook until heated through, about 2 minutes, stirring constantly. Serve with rice.