broccoli and asparagus stir fry

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

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January 8, 2021