Tis' the season for lighter fare, and I have been on a stir-fry kick lately. One thing that you will notice is absent from my stir-fry's is broccoli; I am allergic to it.

Is that not every child's wish at one point in their life? To be allergic to a vegetable? Perhaps even broccoli itself?

Well as quirky life would have it, I have developed in my adulthood a complete and utter intolerance to broccoli, which happens to be one of my favorite vegetables to eat. Don't ask what happens when I eat it, it's not pretty nor painless and not fit to type about.

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So any of the recipes I post feel free to use broccoli. I will just sit here and simmer in jealousy that you can have it.

I also have been on a kick for making sauces at home, I can't stand the pre-packaged type and with a few basic ingredients that you can keep stocked in your fridge or cupboard, you can create all sorts of fantastic sauces!

This is a very light sauce that allows the flavor of the vegetables to shine through and not be overwhelmed.

Ingredients Needed:
2 chicken breasts
red and yellow peppers
asparagus
zucchini
onion

Sauce:

1 tsp chicken stock
1/3 cup of water
2 tbsp oyster sauce
1 tbs sesame oil
1 tsp soy sauce
1 tsp ginger
1 tsp brown sugar

Slice up your veggies and with the zucchini, make the chunks either large so they take longer to cook or save them to add near the very end for a quick steam.

Combine all the sauce ingredients and place to the side for now.

Fry your chicken up in the pot until it's browned, then add in your veggies.

I need a wok. Desperately. It's on my list to buy ASAP. Cover the pot and steam the food for 3-4 minutes, until the vegetables are tender.

Add in the sauce and stir until the sauce thickens up.

Serve over rice or noodles, we tried angel hair pasta with this one and it is absolutely fantastic!

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Chicken Asparagus Stirfry
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 
Healthy,fast and protein packed stirfry. Did I mention really, really tasty too?
Course: Dinner
Cuisine: Chicken
Servings: 4
Calories: 150 kcal
Author: Karlynn Johnston
Ingredients
  • 2 chicken breasts
  • 1 red pepper
  • 1 yellow pepper
  • 12 asparagus
  • 1 zucchini
  • 1 onion
  • 1 tsp chicken stock Sauce
  • 1/3 cup water
  • 2 tbsp oyster sauce
  • 1 tbsp sesame oil
  • 1 tsp soy sauce
  • 1 tsp ginger
  • 1 tsp brown sugar
Instructions
  1. Slice up your veggies and with the zucchini, make the chunks either large so they take longer to cook or save them to add near the very end for a quick steam. 

  2. Combine all the sauce ingredients and place to the side for now.

  3. Fry your chicken up in the pot until it's browned, then add in your veggies. Cover the pot and steam the food for 3-4 minutes, until the vegetables are tender.

  4. Add in the sauce and stir until the sauce thickens up. 

  5. Serve over rice or noodles, we tried angel hair pasta with this one and it is absolutely fantastic!
Nutrition Facts
Chicken Asparagus Stirfry
Amount Per Serving (4 g)
Calories 150 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Cholesterol 36mg 12%
Sodium 406mg 17%
Potassium 599mg 17%
Total Carbohydrates 11g 4%
Dietary Fiber 2g 8%
Sugars 5g
Protein 14g 28%
Vitamin A 29.4%
Vitamin C 129.4%
Calcium 3.5%
Iron 9.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Author

Hey guys, I'm Karlynn! Welcome to The Kitchen Magpie, my website full of family friendly recipes, cocktails & homesteading tales of chickens & cows from the family farm! Make sure to check out my bestselling cookbook, Flapper Pie & a Blue Prairie Sky ,stay tuned for info on my second cookbook!

2 Comments

  1. Colorado payday loan Reply

    Thanks for this informative blog, I always enjoy reading it.

  2. 1967, the meaning of the term “vegetable” was specified to mean “plant cultivated for food, edible herb or root.” The year 1955 noted the first use of the shortened, slang term “veggie”.[

  3. This looks very delicious! Thanks for providing all those step-by-step photos :0)

    As for the wok, there are some that are inexpensive and still useful.. I read an article recently about what to look for, but I forgot the address..

  4. Looks good!! I’ll have to try that soon. Invest in an electric wok I have a Rival one that I love!

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