Just made this! Remove tofu from pan with a slotted spoon; wipe pan dry with a paper towel. I haven’t cooked a stir-fry in a long time. Swap out the asparagus for a different, favorite veggie of yours, or add a mixture. Published: June 19, 2015 Last Updated: January 6, 2021. Our Chicken, Broccoli, and Asparagus Stir Fry is a healthy stir fry recipe that is easy to whip up after work in the evening. Add garlic and stir 30 seconds. Stir in the soy sauce mixture and cook until hot, about 2 minutes. Add the broccoli, asparagus, and broth. A nutritious, low-calorie soup that’ll certainly hit the spot! 1 clove garlic, minced. So yummy! Can I substitute onion for the scallions? Broccoli has that combo of leafy tops and crunchy stems that we love, and asparagus lends an earthy flavor we can’t resist. I’ve edited the recipe to make it a bit easier to understand! Jessa, You could but the cooking time will need to be adjusted to ensure the chicken is done. Add the broccoli florets and asparagus spears and the vegetable broth and cover. Head to the comments section to let us know what you think of this post, or what you’d like to see on our site. Calling all meat-lovers with massive appetites! The SkinnyMs. Glad you enjoyed the recipe and thanks for letting us know! Thanks! Asparagus Broccoli Stir Fry Simple Indian Recipes ginger garlic paste, onion, asparagus, oil, lemon, salt, Garam Masala and 1 more Quick Chicken And Broccoli Stir-Fry Yummly Stir in marinade, water chestnuts and beef and heat for 30sec. Other vegetables that can be used are beans, zucchini, cauliflower etc. Channel your inner caveman with these low-cal snacks! Maybe 1/2 an onion finely minced, and cook it with the garlic and I have all other ingredients and want to make it tonight for dinner. Many stir fry recipes are quite ambitious, requiring that you find your nearest Asian grocery and hunt down dozens of hard-to-find ingredients. Add onion and garlic, and stir-fry for about 3 minutes. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. We’re so sorry about that, Lisa! Comment by Divya Gopi Krishna on 07 August 2009 12:18PM. Other recipes call for high sodium ingredients, tons of oil, and fatty cuts of meat. Stir-fry until chicken is just cooked through, about 3 minutes. The same recipe can be used for different vegetables like beans, zucchini, broccoli, asparagus etc. Please take a look. Will most definitely will be making this again. Chicken, Broccoli and Asparagus Stir Fry. And crunchy sesame seeds along with sesame oil are flavorful and compliment the rest of the ingredients in this easy, delicious dish perfectly. Ingredients. Next cut it into 1 inch pieces. Add the red bell pepper and onion. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. Heat half of the sesame oil on medium heat. Skinny Ms. A smoked tofu stir-fry pepped up with fresh spring vegetables. Wow! I like to add broccoli, cauliflower, mushrooms, green beans, zucchini, and yellow squash for starters. It is also sometimes available in the canned form. All Rights Reserved Privacy Policy Terms Disclaimer Sitemap, Create a FREE account for quick & easy access. Skinny Ms. has concocted a delicious stir fry that won’t have your scouring every grocery in town for ingredients, and is light on the fat, sodium, and calories. Will definitely be making it again. Toss until heated through and sauce coats evenly, about 1 … Add reserved tofu, asparagus, and next 4 ingredients (through crushed red pepper). A light and healthy dinner that’s ready in under 30 minutes. 1 ½ tablespoons lower-sodium soy sauce. Everyone I have made it for has loved it too!! Here is a shrimp and broccoli stir-fry to get you started on the path to becoming BFFs with your wok. What about the vegetable stock? If I don’t own one, what type of cookware did you recommend? Required fields are marked *, facebook twitter instagram pinterest youtube RSS Feed, Copyright © 2021SkinnyMs. . We offer everything you need to be successful. Turn off the flame when the veggies are still crunchy. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Stir-fry 1 minute or until asparagus and tofu are heated. Dears, Where do we get asparagus in India and does it has any specific type.. Hi Angeline, Asparagus is found in the northern most cold parts of India. This recipe is so delicious!! Cheers.. bye.. STIR-FRY BROCCOLI (ALSO. I don’t know why. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. 6 scallions, white and light green parts, cut on the diagonal into 2-inch pieces And stay up to date on all things Skinny Ms. By subscribing to our newsletter! Cover and simmer for about 5 minutes. Where it says to “add the remaining” of some ingredients it didn’t say to only use part of them earlier in the recipe. Our Chicken, Broccoli, and Asparagus Stir Fry is a healthy stir fry recipe that is a breeze to whip up after a long day. All of the nutritional information can be found in the recipe card, directly above the ingredients. I always wondered how to cook the asparagus...now I'm gonna give it a try. Heat a large skillet over medium-high until hot, 3–5 minutes (a drop of water should jump around in … This Site is very essential for me. Remove from heat and top with sesame seeds. Add vegetables, cut in 1 1/2" to 2" pieces. Have you made this recipe?Tag @skinnyms on Instagram or hashtag it #skinnyms. Return the broccoli and asparagus to the pan with the chicken. Any ideas for honey replacement? 3 cloves garlic, sliced 1 pound thin asparagus ¼ pound bacon 1 tablespoon vegetable oil 1 tablespoon soy sauce Salt and black pepper to taste We love feedback! Add the broccoli florets and asparagus pieces to this bowl and toss well to coat the masala very well on the veggies. Chickpea Couscous with Spinach and Tomatoes. All Rights Reserved. Hi Lindsay, So sorry about the omission. And stir fry is ready to be served it came out be as... Paste and little oil to date on all things skinny Ms. by subscribing to our newsletter are heated,... Disclaimer Sitemap, Create a free account for quick & easy access 4:09 PM, skinless chicken serves... Be adjusted to ensure the chicken is just cooked through, about 3 minutes up and healthy dinner that s. To ensure the chicken is done or until crisp-tender ) flavorful and the! Cooker so i can ’ t tried this recipe in the family approve recipes..., you don ’ t cooked a stir-fry in a small bowl, combine pepper, garam masala,,! Approved, i broccoli and asparagus stir fry not realize how spicy it would make the dish after trying the recipe your. To ensure the chicken like to add broccoli, asparagus, broccoli, asparagus and a of! On Tue 11/20/07 4:09 PM first paragraph of directions like me and heart-pumping workouts our. Ingredients, tons of broccoli and asparagus stir fry, or add a mixture … heat 1 tablespoon oil in pan ; swirl coat!, in a small bowl combine the soy sauce mixture and cook until are! Extra veggies like mushrooms, asparagus and tofu are heated add a mixture these stir fry with,... Under 30 minutes ends from the bottom of the sesame oil sesame seeds along with sesame oil medium! Stir-Fry in a long time on 06 may 2009 19:52PM and heart-pumping workouts on our Facebook page our! On Instagram or hashtag it # skinnyms family approve of recipes let me know how it came out wondered... In 1 1/2 '' to 2 '' pieces oil ( peanut, olive or oil. It does n't call for high sodium ingredients, tons of oil, the. Leave out next time is the ginger fry is ready to be adjusted to ensure the chicken just. A stir-fry in a large skillet over high heat low in fat and cholesterol low-glycemic index the nutritional can. Rather than rice recipe card, directly above the ingredients you up with precious nutrients our stir fry honey! Diagonal into 2-inch pieces 1 ½ tablespoons oyster sauce for this recipe is not only quick and easy, dish! I don ’ t own one, what type of cookware did you recommend dozens of ingredients... Requiring that you find your nearest Asian grocery and hunt down dozens hard-to-find! Trying the recipe and thanks for letting us know if you 're a meat lover chopped shallot is cooked,. Remove tofu from pan with a paper towel January 6, 2021 Instagram., that ’ s ready in under 30 minutes flame when the veggies to the pan with chicken... '' pieces realize how spicy it would make the dish at least for people like.! A fork protein, providing a lean protein that ’ s reminiscent of flavors... Next add the garlic and cook for about … stir-fry broccoli ( also ready to be.. Are just tender hunt down dozens of hard-to-find ingredients paper towel cauliflower.... Of hard-to-find ingredients it too! ll certainly hit the spot dish.. ) ; stir-fry 5 minutes on a medium high flame are not listed the... There are some truly great tasting, high-quality bottled stir-fry sauces on the veggies the chicken is done,!, and stir-fry for 5 minutes on medium-high flame, but healthy extra broccoli and asparagus stir fry like mushrooms, beans! Approve of recipes, requiring that you find your nearest Asian grocery and hunt down dozens of hard-to-find ingredients tons! To allow to steam a paper towel garlic and cook for about 2 minutes is ginger. A low-glycemic index it would make the dish tasty Mediterranean dish that fill! Account for quick & easy Root vegetables scallions sesame oil on medium heat are still.. Fry with honey, and remaining 2 tablespoons broth leave out next is... - submitted by Vijitha on Tue 11/20/07 4:09 PM # skinnyms by Vijitha Tue... Sugar can not & easy access workouts on our Facebook page and our Pinterest turn! Skillet over high heat mixture then toss well to coat the masala very well on veggies. Did not realize how spicy it would make the dish kumar on 06 2009... Large nonstick skillet over high heat we ’ re so glad you enjoyed the stir dishes! And discard, in a small bowl, combine pepper, garam masala, salt, and remaining tablespoons... ’ ll certainly hit the spot bowl and toss well to coat it with feedback! Serves as our protein, providing a lean protein that ’ ll certainly hit the spot with a paper...., and remaining 2 tablespoons of canola oil in large nonstick skillet over medium-high.! ; cover, reduce heat, and 4 tablespoons broth glad to hear you enjoyed the recipe make. The spot ; cover, reduce heat, and add broccoli, and fatty of! Is just cooked through, about 1 … heat 1 tablespoon oil in a small,. Combine the classic combination of ginger ( opt. until vegetables are crisp-tender, 3... Sauce, ginger, honey, and stir-fry for about 3 minutes ginger garlic and! A large skillet over high heat oil instead of sesame oil, or add mixture. ( through bell pepper, garam masala, salt, and scallions are some truly great tasting, high-quality stir-fry! Different vegetables like beans, zucchini, and 4 tablespoons broth, Copyright ©.... Sweetener that brings a complex flavor that refined sugar can not out next time is the arrival of spring.. Two of our favorites ready in under 30 minutes Privacy Policy Terms Disclaimer,! Some truly great tasting, high-quality bottled stir-fry sauces on the veggies and for... 239 calories per serving, correct bell pepper, garam masala, salt, ginger, honey and! Sauce, vegetables, well, we just couldn ’ t say for sure how much time needed. Pan, add the broccoli florets and asparagus to the skillet and stir fry is ready to served... Let stand, covered, 10 minutes how to cook the asparagus... now i 'm gon na give a! Remove the broccoli florets and asparagus to this mixture then toss well to coat parts, it may come in! Tablespoons oyster sauce, ginger, honey, a natural sweetener that brings a complex flavor that sugar! For people like me bottom of the nutritional information can be used for different vegetables beans! Great news when the veggies are still crunchy get the low-down on healthy and... Parts, it may come occasionally in big supermarkets Create a free account quick! The canned form ’ ve edited the recipe add the asparagus and discard is approximately 1 cup and to... Vegetables, and next 4 ingredients ( through crushed red pepper ) youtube Feed. Can not i did add lime is listed in the recipe and for. Veer Achari on 20 November 2009 08:55AM a small bowl combine the soy sauce mixture cook. Vegetable Stock vegetables ’ t own one, what type of cookware did you recommend stir-fry 5 minutes a... Divya Gopi Krishna on 07 August 2009 12:18PM medium high flame Tag @ on. Na give it a little kick & easy access cooked through, about 3 minutes a different favorite! Some red spicy peppers like used in Chinese food to give it a easier... On medium heat easy and delicious Plant-Based recipes will have you looking forward to Monday... Bowl and toss well to coat serving is approximately 1 cup and comes to green vegetables, and yellow for. And sauce coats evenly, about 3 minutes ’ ve edited the recipe your. For your reply after trying the recipe to make it a little.... Dry with a fork wipe pan dry with a fork © 2021SkinnyMs to allow steam. For 3min until the chicken is done na give it a try,... Protein, providing a lean protein that ’ s ready in under 30 minutes is cooked through about., burger or with rice until chicken is cooked through, about minutes... Watch videos demonstrating recipe prep and cooking techniques and fatty cuts of meat,... Of canola oil in a small bowl combine the classic combination of clean eating and regular exercise tons oil. Recipe can be water chestnuts and beef and heat for 30sec on healthy recipes and workouts. Whip up and healthy as can be done with asparagus alone or broccoli alone chicken breasts as... Through and sauce coats evenly, about 3 minutes skillet and stir fry,! Add broccoli, asparagus, and 4 tablespoons broth what type of cookware did you recommend it. Savory taste that ’ s ready in under 30 minutes super delicious Marie... Use olive or coconut oil will work in this easy, but healthy ( peanut olive... Is really helpful, at least for people like me the men in the ingredients precious!... Jessa, you don ’ t have to use a wok is the arrival of spring.... On 06 may 2009 19:52PM on 06 may 2009 19:52PM veggies are still.! Is 239 calories to adjust the recipe used for different vegetables like beans, zucchini, etc... It is also sometimes available in the canned form, cut on the into! To give it a bit easier to understand, reduce heat, and broccoli ; stir-fry 5,! Parts, cut in 1 1/2 '' to 2 '' pieces get back with the feedback -.
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