ASPARAGUS AND ZUCCHINI) 3 tbsp. 1 bunch broccoli. Heat 2 tablespoons of canola oil in a large skillet over high heat. Comment by Divya Gopi Krishna on 07 August 2009 12:18PM. We’re so glad you enjoyed the stir fry recipe, Alissa! Comment by Veer Achari on 20 November 2009 08:55AM. Add reserved tofu, asparagus, and next 4 ingredients (through crushed red pepper). Add asparagus, broccoli, and 4 tablespoons broth. We’ve chosen boneless, skinless chicken breasts as our protein, providing a lean protein that’s low in fat and cholesterol. And when it comes to green vegetables, well, we just couldn’t decide between two of our favorites! What about the vegetable stock? A nutritious, low-calorie soup that’ll certainly hit the spot! . Feel free to adjust the recipe to your personal preferences. Published: June 19, 2015 Last Updated: January 6, 2021. Add the asparagus and stir-fry for about 2 minutes (or until crisp-tender). All Rights Reserved Privacy Policy Terms Disclaimer Sitemap, Create a FREE account for quick & easy access. Did you use a wok? We haven’t tried this recipe in the slow cooker so I can’t say for sure how much time is needed. This recipe is both easy to whip up and healthy as can be! Asparagus and Sweet Baby Broccoli Stir-fry - Green Bean Blog Glad to hear you enjoyed the recipe, Deana! Channel your inner caveman with these low-cal snacks! Heat remaining 2 tablespoons oil in pan; swirl to coat. Thank you!! Olive oil or coconut oil will work in this recipe. Next add the veggies and stir-fry for 5 minutes on medium-high flame. 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. 1 small head of broccoli or 2 cups broccoli florets stem sliced thin and included if desired Hi Robin! Let stand, covered, 10 minutes; fluff with a fork. * Your comment is longer than 2000 Characters. And watch videos demonstrating recipe prep and cooking techniques. I added mushrooms and used zucchini noodles rather than rice. Eagerly waiting for your reply after trying the recipe. Cover and cook until vegetables … Comment by Angeline Koilraj oil (peanut, olive or corn) Pinch of ginger (opt.) Thanks! Broccoli has that combo of leafy tops and crunchy stems that we love, and asparagus lends an earthy flavor we can’t resist. Other vegetables that can be used are beans, zucchini, cauliflower etc. The SkinnyMs. Will most definitely will be making this again. Wow! Stir in marinade, water chestnuts and beef and heat for 30sec. thanks divya. 1 teaspoon cornstarch. These stir fry dishes may turn out beautifully, but they certainly don’t make easy weeknight dinners! On to the recipe. So yummy! Calling all meat-lovers with massive appetites! Chicken, Asparagus and Broccoli Stir Fry is a healthy stir fry recipe that is easy to find. While this recipe calls for making a sauce from scratch, I’m a firm believer in the work smarter, not harder, approach to meal prep. Omg it was delicious and easy to make. Everyone I have made it for has loved it too!! Once hot, add the garlic and cook for about 30 seconds or until fragrant. Heat the garlic on medium low in the sesame oil just for a minute, until it is golden and fragrant, but not burnt. Switch off when the veggies are still crunchy. I always wondered how to cook the asparagus...now I'm gonna give it a try. Will try i and let you know. This particular recipe makes 4 servings. The only thing I would leave out next time is the ginger. Your email address will not be published. We offer everything you need to be successful. 2 teaspoons minced garlic. Remove from heat and top with sesame seeds. Add the broccoli florets and asparagus pieces to this bowl and toss well to coat the masala very well on the veggies. I added some red spicy peppers like used in Chinese food to give it a little kick. Next cut it into 1 inch pieces. Return the broccoli and asparagus to the pan with the chicken. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Turn off the flame when the veggies are still crunchy. This recipe is so delicious!! Your site is really helpful, at least for people like me. Add onion and garlic, and stir-fry for about 3 minutes. Do you know the calorie count in this? Add vegetables, cut in 1 1/2" to 2" pieces. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. I’ve edited the recipe to make it a bit easier to understand! Whisk well and set aside. We sweeten our stir fry with honey, a natural sweetener that brings a complex flavor that refined sugar cannot. I also add brown rice and 2 eggs. Adding red peppers does sound good, Erika. Recipe is looking very nice. Have you made this recipe?Tag @skinnyms on Instagram or hashtag it #skinnyms. Add garlic and stir 30 seconds. Your email address will not be published. ▢ Nice creative idea.. A smoked tofu stir-fry pepped up with fresh spring vegetables. Please try splitting it into multiple comments. 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. Stir-fry until chicken is just cooked through, about 3 minutes. Remove the broccoli and asparagus from the pan and set aside.     sure give it a try and get back with the feedback, - submitted by Vijitha on Tue 11/20/07 4:09 PM. Remove from heat. So good!! Comment by appu kumar on 06 May 2009 19:52PM. Stir-fry 1 minute or until asparagus and tofu are heated. Chickpea Couscous with Spinach and Tomatoes. This chicken and asparagus stir fry is chicken breast pieces and fresh asparagus, cooked to perfection and coated in a savory sauce. , Lovely recipe thank you so much for sharing . Skinny Ms. In a large skillet, heat the oil. I add extra veggies like mushrooms, celery, onion. Hi appu, All of the nutritional information can be found in the recipe card, directly above the ingredients. 6 scallions, white and light green parts, cut on the diagonal into 2-inch pieces Heat half of the sesame oil on medium heat. STIR-FRY BROCCOLI (ALSO. Heat half of the sesame oil on medium heat. 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 Mix in hoisin sauce, oyster sauce, vegetables, and remaining 2 tablespoons broth. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Heat a large skillet over medium-high until hot, 3–5 minutes (a drop of water should jump around in … Made this for dinner tonight! Add the broccoli florets and asparagus spears and the vegetable broth and cover. Other recipes call for high sodium ingredients, tons of oil, and fatty cuts of meat. Cook for about 5 minutes, to allow to steam. Assuming this is 239 calories per serving, correct? Our Chicken, Broccoli, and Asparagus Stir Fry is a healthy stir fry recipe that is easy to whip up after work in the evening. The same recipe can be done with asparagus alone or broccoli alone. This recipe is not only quick and easy, but healthy! Keep up the good work. Transfer vegetables to bowl. It’s unrefined and has a low-glycemic index. Our Chicken, Broccoli, and Asparagus Stir Fry is a healthy stir fry recipe that is a breeze to whip up after a long day. Add remaining 1 tablespoon oil to skillet. Each serving is approximately 1 cup and comes to about 239 calories. Once hot, add the chicken. Your name will be displayed next to your comment. In other parts, it may come occasionally in big supermarkets. Yes, using onion will work out fine. the ingredients say ginger yet in the actual recipe it doesn't call for ginger………. It can also be had as a side dish with any roti varieties, burger or with rice. 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. Super delicious, Marie, That’s great news when the men in the family approve of recipes! Hi, Sherry. Remove tofu from pan with a slotted spoon; wipe pan dry with a paper towel. Glad you enjoyed the recipe and thanks for letting us know! Was decent. Will definitely be making it again. Add garlic and stir 30 seconds. Add asparagus, broccoli, and 4 tablespoons broth. Both are high in fiber and phytonutrients. Break the woody ends from the bottom of the asparagus and discard. Nanci, It’s mentioned in the first paragraph of directions. These hardly qualify as healthy. This was so delicious!! Thanks! Super tasty and quick with lots of veggies! Hi Lindsay, So sorry about the omission. . This quick stir fry recipe makes an instant salad that can be had as a healthy dinner for those who are on diet. Combine the classic combination of ginger and garlic for a savory taste that’s reminiscent of Asian flavors. There are some truly great tasting, high-quality bottled stir-fry sauces on the shelves. Ingredients. Wild garlic leaves (Bärlauch), asparagus and a lesser known favorite — sprouting broccoli (known as spargelkohl in Germany, which translates to asparagus … Chicken 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. Asparagus Broccoli Chicken Garlic Ginger Honey Quick & Easy Root Vegetables Scallions Sesame Oil Sesame Seeds Soy Sauce Vegetable Stock Vegetables. They used to be a staple at dinner time and a healthy chicken stir fry with lots of fragrant ginger and garlic and crisp tender bright green asparagus … Any ideas for honey replacement? Here is a shrimp and broccoli stir-fry to get you started on the path to becoming BFFs with your wok. Saute the shallot for a couple of minutes. 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 Hi Veer, Just post your feedbacks and comments. 1 ½ tablespoons lower-sodium soy sauce.         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. In a small bowl, combine pepper, garam masala, salt, ginger garlic paste and little oil. We are trying to cut sugar. Add the red bell pepper and onion. Stir fry dishes are often touted as being both easy and healthy, but if you’ve ever Googled for stir fry recipes, you’ve probably found that, too frequently, they are neither! If I don’t own one, what type of cookware did you recommend? . Heat olive oil in a large skillet over medium heat; cook and I haven’t cooked a stir-fry in a long time. The same recipe can be used for different vegetables like beans, zucchini, broccoli, asparagus etc. In the hot pan, add the remaining oil. Delish! Add the broccoli and asparagus to this mixture then toss well to coat it with the mixture. Add the bell pepper, mushrooms, asparagus, salt, and broccoli; stir-fry 3 minutes. 2 teaspoons grated peeled fresh ginger. We’re so sorry about that, Lisa! so try and let me know how it came out. I have both and I’m not sure what to use. Modified this some, made 2 cups stock, used 1 yellow bell pepper added with other veg, also added turmeric with ginger, made box of veg mostaschioli al dente and added at the end with extra stock, cooked 2-3 minutes just to warm. Thanks for sharing. Debbie, You don’t have to use a wok. Thanks Vijitha. These easy and delicious Plant-Based Recipes will have you looking forward to Meatless Monday, even if you're a meat lover! Annie, I sure do! . Cook until the chicken is cooked through, about 7 to 10 minutes. Chicken Broccoli and Asparagus Stir Fry. Cherie’, Either will work but for this recipe we used the toasted. 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. Get 5-Ingredient Salmon and Broccoli Stir-Fry Recipe from Food Network You can also find 1000s of Food Network's best recipes from top chefs, shows and experts. Let us know if you make this recipe in the slow cooker and how much time it took. The one thing I love about spring is the arrival of spring greens. Can I substitute onion for the scallions? I’ve recently started using Coconut Nectar. Skinny Ms. Today at 7:29 PM. Please take a look. 5 teaspoons canola oil, … Meanwhile, in a small bowl combine the soy sauce, ginger, honey, and scallions. Directions are confusing and ingredients are not listed in the same order they are used. Stir in the soy sauce mixture and cook until hot, about 2 minutes. Add … Cover and simmer for about 5 minutes. Cheers.. bye.. Fry for 3min until the vegetables are just tender. A light and healthy dinner that’s ready in under 30 minutes. Toss until heated through and sauce coats evenly, about 1 … Required fields are marked *, facebook twitter instagram pinterest youtube RSS Feed, Copyright © 2021SkinnyMs. I've added it in the instructions. Add the broccoli, asparagus, and broth. Where it says to “add the remaining” of some ingredients it didn’t say to only use part of them earlier in the recipe. The SkinnyMs. It is also sometimes available in the canned form. Thanks! Copyright © 2007 - 2021 SimpleIndianRecipes.com. The boneless, skinless chicken breasts serves as our protein, providing a lean protein that’s low in fat and cholesterol. This asparagus stir fry … Cover and cook until vegetables are crisp-tender, about 3 minutes. And the serving size? Once hot, add the garlic and cook for … Add corn and next 4 ingredients (through bell pepper); stir-fry 5 minutes. Yes! Stir-fry for about … Husband and son approved, I did add lime. Add the chopped onion and fry for 2 minutes. I did not realize how spicy it would make the dish. Add the broccoli florets and asparagus pieces to this bowl and toss well to coat the masala very well on the veggies. Chicken, Broccoli and Asparagus Stir Fry. In a large skillet, heat the oil and add the chopped shallot. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Jessa, You could but the cooking time will need to be adjusted to ensure the chicken is done. Not per 4? Next add the veggies to the skillet and stir fry for 5 minutes on a medium high flame. 1 clove garlic, minced. All Rights Reserved. method promotes healthy living through a combination of clean eating and regular exercise. This Site is very essential for me. Thanks! 1 ½ tablespoons oyster sauce. A tasty Mediterranean dish that will fill you up with precious nutrients! A nonstick skillet will be fine. I like to add broccoli, cauliflower, mushrooms, green beans, zucchini, and yellow squash for starters. . Add the lemon juice and toss.Asparagus broccoli stir fry is ready to be served. Can you use olive or coconut oil instead of sesame oil? It is listed in the ingredients but not in the recipe. Heat wok or skillet and add oil. I don’t know why. Quick Chicken And Broccoli Stir-Fry Yummly brown rice noodles, sesame oil, garlic, boneless skinless chicken breasts and 2 more Creamy Asparagus Pasta She Loves Biscotti Mince garlic and add to oil. Return wok to the heat, and add broccoli, asparagus and a splash of water. We love feedback! Thanks for the recipe. Many stir fry recipes are quite ambitious, requiring that you find your nearest Asian grocery and hunt down dozens of hard-to-find ingredients. You are using the dark brown (toasted) sesame oil, or the clear sesame oil? And stay up to date on all things Skinny Ms. By subscribing to our newsletter! Just made this! Swap out the asparagus for a different, favorite veggie of yours, or add a mixture. Get the low-down on healthy recipes and heart-pumping workouts on our Facebook page and our Pinterest.