Orange Chicken Stir Fry With Asparagus!

ChickenAsparagusStirFry-1Orange Chicken Stir Fry With Asparagus!

Today I share my recipe for Orange Chicken Stir Fry with Asparagus. This high-protein lunch will get you lean and mean ! Say goodbye to muscle soreness and hello to a faster metabolism with this choice recipe! 

Orange Chicken Stir-Fry with Asparagus

Ingredients:

  • 1 1/2 boneless, skinless chicken breast, diced
  • 1 tbsp vegetable oil
  • 2 lb asparagus
  • 1 small yellow onion, sliced into pieces
  • 8 oz button mushrooms, sliced
  • 1 tbsp ginger, peeled and grated
  • 4 garlic cloves, minced
  • 1/2 cup low-sodium organic chicken broth
  • 2 oranges, juiced
  • 2 tbsp honey
  • salt to taste
  • ground pepper to taste
  • 2 tbsp ground flax seed OR wheat flour*
  • OPTIONAL – 1 tbsp sesame seeds**

Recipe and Variations

ORANGE CHICKEN (prep time – 10 minutes)

  1. In a 12-inch non-stick wok, heat 1/2 tbsp oil over medium-high heat.
  2. Once oil is hot, add diced chicken and season lightly with salt and pepper. Sauté for 5 to 6 minutes, or until cooked thoroughly, tossing occasionally.
  3. Place chicken on a large plate and set aside. Reduce wok to medium-heat and add remaining oil.

ASPARAGUS (cook time – 10 minutes)

  1. Once oil is hot, add asparagus, yellow onion and mushrooms, and sauté until tender-crisp, about 5 minutes, adding in garlic and ginger during the last minute of sautéing.
  2. In a large mixing bowl, whisk together chicken broth, orange juice, honey and flax seed* until well blended.
  3. Pour chicken broth mixture into skillet with veggies and season with salt and pepper to taste. Bring mixture to a light boil, stirring constantly until thickened.
  4. Combine chicken with mixture and serve.**

INCORPORATE VARIATIONS (see optional ingredients)

1. *Substitute ground flax seed for whole wheat flour, whisk together with chicken broth, orange juice and honey until well blended.

2. **Garnish with a sprinkling of sesame seeds before serving.

SERVINGS PER RECIPE – makes Six Servings

 

CALORIES

130 (PER SERVING)

TOTAL FAT

3.9 g

SATURATED FAT

0g

CHOLESTEROL

70 mg

SODIUM

53.2 mg

CARBOHYDRATES

20.2 g

FIBER

4.5 g

SUGARS

14 g

PROTEIN

29.6 g

Give us a shout and let us know how you’d dress up this recipe to make it your own. Happy eating!

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Yours in health,
Tony Bianchino
Headshot_Tony GWACC
Out Run Your Fork Personal Training and Nutrition
| t. 973-348-9898 | f. 908-756-9213
| web: www.outrunyourfork.com | e. tony@outrunyourfork.com
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