Spicy Chicken and Asparagus

Great filling main dish recipes!
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Lori K
New, but learning
Posts: 26
Joined: May 22nd, 2009, 8:50 am
Location: Albany, NY

Spicy Chicken and Asparagus

Post by Lori K »

I have made this with Lean Beef Steak and I have used Broccoli instead of Asparagus. This dish is LDL friendly and delicious!!

1 lb boneless chicken breast sliced thin
1 egg white
1 TBsp cornstarch
1 tsp dry white wine
1/2 tsp salt
1/2 tsp pepper
Several dashes of bottled Red Pepper sauce (like Frank's)

Combine the chicken in a bowl with the above ingredients. Work the seasonings into the meat by hand. Set aside.

In a bowl, combine:
2 TBsp soy sauce
2 TBsp sugar-free Catsup
2 tsp Red wine vinegar
1 tsp Splenda

Set aside above mixture.

1 clove of garlic, minced.
3/4 lb Asparagus fresh, cut into 1 inch lengths (2 cups)
1 cup thinly sliced mushrooms (optional)
1/4 cup sliced green onion

Preheat wok or large skillet over high heat. Add 2 Tbsp EVOO (Extra Virgin Olive Oil). Add garlic. Stir for 20-30 seconds.
Add Asparagus, onions and mushrooms. Stir-fry for 3-5 minutes. Remove from wok.
Add 2 TBsp EVOO. Add Chicken stir-fry 2-3 minutes until chicken is opaque. Stir Soy sauce mixture. Add to the chicken. Cook and stir until bubbly. Stir in vegetables. Heat through and EAT!!!!
So yummy.
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Eljayne
Master Member
Posts: 683
Joined: May 26th, 2009, 10:03 pm
Location: MN

Re: Spicy Chicken and Asparagus

Post by Eljayne »

This sounds marvelous!  My "bookmark" section is getting so full it's starting to look like a cookbook! A very fine cookbook!
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Lori K
New, but learning
Posts: 26
Joined: May 22nd, 2009, 8:50 am
Location: Albany, NY

Re: Spicy Chicken and Asparagus

Post by Lori K »

Let me know if you like it. I have more recipes that fit LDL I could add.  :)
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mom
Master Member
Posts: 1150
Joined: May 5th, 2009, 9:03 pm

Re: Spicy Chicken and Asparagus

Post by mom »

I don't use wine, but would white grape juice work instead?
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Lori K
New, but learning
Posts: 26
Joined: May 22nd, 2009, 8:50 am
Location: Albany, NY

Re: Spicy Chicken and Asparagus

Post by Lori K »

Hi Mom,
White grape juice would be interesting. Anything that would add a flavor that you like to the dish. Give it a try and report back. I'd love to know how it turns out.
-Lori
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Victoria

Re: Spicy Chicken and Asparagus

Post by Victoria »

Lori,

I made this yesterday for lunch.  It was so delicious my husband said "that's a keeper, make it again".  However,
do you think it would taste the same if the next time I made it I omitted the egg white and cornstarch from the marinade for the chicken?

VickiLynn
Lori K
New, but learning
Posts: 26
Joined: May 22nd, 2009, 8:50 am
Location: Albany, NY

Re: Spicy Chicken and Asparagus

Post by Lori K »

Hi Vicki,
The corn starch and egg help to tenderize and also make the sauce thick when it is stir fried. You can leave it out, but your sauce will be very runny and won't stay with the chicken or vegetables, it will sit at the bottom of your dish.  You might like the sauce without the egg and cornstarch. Give it a try and let me know how it is.  :)
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t-rock
Master Member
Posts: 673
Joined: May 23rd, 2009, 11:50 am
Location: San Diego

Re: Spicy Chicken and Asparagus

Post by t-rock »

Hi all:

I have been using a little bit of white bean puree instead of corn starch to thicken things...looks less glossy but is still quite tasty. 

Tiss
Lori K
New, but learning
Posts: 26
Joined: May 22nd, 2009, 8:50 am
Location: Albany, NY

Re: Spicy Chicken and Asparagus

Post by Lori K »

Tiss,
That bean puree sounds like a great idea. I'm going to try it.  :thumbsup:
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VickiLynn
Master Member
Posts: 1324
Joined: September 10th, 2009, 7:41 am
Location: New Hampshire

Re: Spicy Chicken and Asparagus

Post by VickiLynn »

It's been a long time since I made this recipe so I cooked it yesterday for lunch.  Now I know why it made it into my recipe binder -- DELICIOUS.  And, after reading the previous comments when it was first posted I did use the egg white and cornstarch because the small amount of cornstarch is insignificant and the egg white binds all the ingredients together for coating the chicken.
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