REC: Chicken and Asparagus Stir-Fry 4 pts
 

I haven't made this yet but it looks yummy


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Chicken And Asparagus Stir-Fry

0-5 points poultry

2 tablespoons low-sodium chicken broth
1 tablespoon grated peeled gingerroot
1 tablespoon reduced-sodium soy sauce
1 tablespoon worcestershire sauce
2 teaspoons packed brown sugar
1 teaspoon cornstarch
1 teaspoon asian sesame oil
1/4 teaspoon baking soda
3/4 pound skinless boneless chicken breasts,; cut into strips
2 tablespoons sesame seeds
1 tablespoon peanut oil
6 scallions, cut into 1" lengths
2 garlic cloves, minced
1/4 teaspoon crushed red pepper flakes
12 asparagus spears; cut into 2 inch lengths
1 cup trimmed watercress

1. To prepare the marinade, in a gallon-size seal*able plastic bag,
combine the broth, gingerroot, soy sauce, Worcestershire sauce, brown
sugar, cornstarch, sesame oil and baking soda; add the chicken. Seal
the bag, squeezing out the air; turn to coat the chicken. Refrigerate,
turning the bag occasionally, at least 2 hours or overnight. Drain and
discard the marinade.

2. Heat a large nonstick skillet until very hot; add the sesame seeds
and stir-fry until golden, 2-3 minutes. Transfer to a small bowl.

3. In the skillet, heat the peanut oil. Stir-fry the scallions, garlic
and pepper flakes 2 minutes; add the asparagus and stir-fry until
tender, 4-5 minutes. Add the chicken and watercress; stir-fry until
the chicken is cooked through, 6-8 minutes.
Serve, sprinkled with the sesame seeds.
This is the ultimate do-ahead dish. Make the mari*nade, prepare all
the remaining ingredients and refrig*erate overnight. Just whip it up
the next night after work!

MAKES 4 SERVINGS

Per serving: 184 Calories, 8 g Total Fat, 1 g Saturated Fat, 41 mg
Cholesterol, 327 mg Sodium, 9 g Total Carbohydrate, 1 g Dietary Fiber,
20 g
Protein, 95 mg Calcium. POINTS per serving: 4.

Contributor: WW


** Exported from Now You're Cooking! v5.69 **
Koko

A Yuman being on the net
(posting from San Diego)