Sunday, February 13, 2011

芦笋炒雞肉/Asparagus Stir-fried Chicken


This dish is healthy, delicious and so easy to make.  Asparagus is one of my favourite vegetables.  It’s low in calories and is very low in sodium.  It is a good source of vitamin, calcium, magnesium and zinc, and a very good source of dietary fiber.  I always keep some Asparagus in my fridge.  Whenever I don’t what to cook or want to make a quick meal, I will never go wrong with this Asparagus Stir-fried Chicken.  Serve it along with some rice and you have a complete Asparagus Stir-fried Chicken meal in 20 minutes.


Ingredients:

  • 5 oz shredded chicken
  • 8 oz asparagus
  • 2 tbsp olive oil
  • A quarter tsp salt

To marinate the chicken:

  • 1 tbsp chili bean sauce
  • 1 tsb chopped garlic
  • 1 tsp cooking wine
  • 1 tsp sesame oil
  • 1 tsp cornstarch

Directions:

1.     Marinate the chicken 10 minutes before cooking. 
2.     Take off the bottom, harder part of the asparagus and then cut asparagus as slices.
3.     In a nonstick medium saucepan or a wok, heat 1 tbsp oil over medium-high heat.  Add the marinated chicken to cook, until the chicken is ready and the color turns brown - about 5 - 6 minutes.  Transfer the chicken to a plate.  
4.     Wash the pan, and then heat 1 tbsp oil over medium-high heat.  Add sliced asparagus to cook.  Keep stirring for about 2 - 3 minutes, until the asparagus is almost tender.  Add salt, and then add the cooked chicken.  Mix everything evenly.  Transfer to a serving plate, you are done!