Healthy Sauteed Chicken & Asparagus

 
   Image by SOMMAI at FreeDigitalPhotos.net

Image by SOMMAI at FreeDigitalPhotos.net

 
 

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 medium onion, cut in half and sliced medium thick
  • 3 medium cloves garlic, pressed
  • 1 TBS chicken broth
  • 1 TBS minced fresh ginger
  • 1 large boneless, skinless chicken breasts, cut into 1 inch pieces
  • 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
  • 2 TBS soy sauce
  • 1 TBS rice vinegar
  • pinch red chili flakes
  • salt and white pepper to taste

Directions:

  1. Cut onion and mince garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a 12-inch stainless steel skillet. Healthy Sauté onion in broth for about 2 minutes over medium-high heat, stirring constantly.
  3. Add ginger, garlic, chicken, and continue to Healthy Sauté for another 3-4 minutes, stirring constantly.
  4. Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.

Serves 2

Recipe by WHFoods.org

 

Healthy Sauteed Chicken & Asparagus

 
 Photo by WHFoods.com

Photo by WHFoods.com

 
 

The chicken and asparagus combination in this recipe is a wonderful addition to your Healthiest Way of Eating. It not only tastes great but contains just 275 calories!

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 medium onion, cut in half and sliced medium thick
  • 3 medium cloves garlic, pressed
  • 1 TBS chicken broth
  • 1 TBS minced fresh ginger
  • 1 large boneless, skinless chicken breasts, cut into 1 inch pieces
  • 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
  • 2 TBS soy sauce
  • 1 TBS rice vinegar
  • pinch red chili flakes
  • salt and white pepper to taste
  •  

Directions:

  1. Cut onion and mince garlic and let both sit for at least 5 minutes.
  2. Heat 1 TBS broth in a 12-inch stainless steel skillet. Healthy Sauté onion in broth for about 2 minutes over medium-high heat, stirring constantly.
  3. Add ginger, garlic, chicken, and continue to Healthy Sauté for another 3-4 minutes, stirring constantly.
  4. Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.

Serves 2

Recipe by WHFoods.com

 

Sauteed Chicken Breasts with Mustard and Tarragon

 

Try this quick-and-easy recipe that combines the great tastes of chicken, Dijon mustard and tarragon to your Healthiest Way of Eating. Fresh herbs are a great way to enhance the taste of your meals and enjoy extra health-promoting nutrients as well.

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 medium onion cut in half and sliced medium thick
  • 5 medium cloves garlic, pressed
  • 2 boneless, skinless chicken breasts, cut into 1-inch pieces
  • 3 TBS Dijon mustard
  • 1 TBS + 1/2 cup chicken broth
  • 2 tsp honey
  • 1 TBS chopped fresh tarragon (or 1 tsp dried tarragon)
  • 2 TBS chopped fresh parsley (or 2 tsp dried parsley)
  • salt and white pepper to taste

Directions:

  1. Slice onion and press garlic and let sit for 5-10 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 2 minutes.
  3. While onions are sautéing, cut chicken into pieces. Add chicken pieces and continue to sauté for another 3 minutes, stirring frequently to seal chicken on all sides. Add garlic and continue to sauté for another minute.
  4. Add mustard, 1/2 cup broth, and honey. Mix thoroughly and simmer uncovered for about 7-8 minutes on medium-high heat stirring occasionally to cook chicken evenly. This will also reduce sauce.
  5. While chicken is cooking, chop herbs and add at end with salt and pepper to taste.

Serves 4

Recipe by WHFoods.com