(Recipe) Chicken Asparagus Stir Fry — Video Demo

Mike Watson, executive chef at Aurora St. Luke’s Medical Center, and Sara Shaffer, registered dietitian at Aurora St. Luke’s Medical Center, show you how to prepare this healthful Chicken Asparagus Stir Fry. Watch the demo.

Asparagus, the slender green herbaceous plant with a woody stem that grows above the ground, is loaded with nutrients. Among its benefits, it’s a good source of fiber; folate; vitamins A, C, E and K; it’s rich in glutathione, which is said to break down carcinogens and neutralize cell-damaging free radicals; and it’s packed with antioxidants.


2 tablespoons reduced sodium soy sauce

1 teaspoon cornstarch 3 tablespoons lemon juice 1 teaspoon grated lemon zest 1 pound chicken breast, cut into strips 1 tablespoon canola oil 2 garlic cloves, minced 4 scallions, chopped on bias 8 ounces asparagus spears, cut into 1-inch pieces 1 cup carrots, shredded 4 cups cooked brown rice


  1. Mix soy sauce, cornstarch, lemon juice and zest. Add chicken. Marinate 15 to 20 minutes.
  2. In a skillet, heat oil and saute garlic. Add chicken, reserving the marinade.
  3. When chicken is almost done, add scallions, asparagus and carrots.
  4. Add marinade, bring to a boil for minimum 15 seconds.
  5. Continue to cook until slightly thickened.
  6. Serve 2 ⁄3 cup stir-fry over 1 cup cooked brown rice.

Nutrition information

Yields 4 servings

Calories 160

Total fat 5 gram

Trans fats 0

Sodium 400 milligrams

Choose healthy fats

Fat is a nutrient necessary for a healthy body. While various fats in foods have different effects on health, some fats offer health protective benefits. Consider including foods with these fats, in moderation, to your meals.

Omega-3 fats

Omega-3 fats are a type of polyunsaturated fatty acids that may help lower cholesterol levels and support heart health.

What to Eat

Fatty fish: Current dietary recommendations are to include fish in your meals at least twice a week. Fish high in omega-3 fats are salmon, albacore tuna (fresh and canned), sardines, lake trout and mackerel.

Walnuts: Walnuts are rich in vitamin E and an excellent plant-based source of omega-3. Add walnuts to cereals, salads or muffins. Try walnut oil in salad dressing and sautés.

Canola oil: Replace solid fats, like butter and margarine, with canola oil when cooking or baking. It works well for sautéing and stir-frying.

Flaxseed: Add ground flaxseed to breakfast cereal, yogurt, baked goods like breads and muffins, or mixed dishes and casseroles. Drizzle flaxseed oil over quinoa or use it for salad dressing.

Eggs: Some chickens are given feed that is high in omega-3 so their eggs will contain more as well. When buying eggs, check the package label.

Monounsaturated Fats

Monounsaturated fats improve blood cholesterol levels, which can decrease your risk of heart disease.

What to Eat

Nuts: In addition to heart-healthy fats, nuts are a good source of protein, fiber and a variety of vitamins and minerals. Just keep portion control in mind. One portion of nuts equals 1 ounce or 1/3 cup and provides approximately 160 to 180 calories.

Olive oil: Use olive oil in place of saturated fat, such as butter. Use it in salad dressings or to sauté vegetables, seafood, poultry and meat.

Avocado: Avocados not only contain monounsaturated fat, but they are also packed with folate, vitamins E, C and B6, potassium and fiber. Try adding avocado to salad, pizza, soup, salsa, eggs and sandwiches.

Peanut butter: Nearly half the fat in peanut butter is monounsaturated fat. Resist the urge to pour off the heart- healthy oil that is separated out of natural peanut butter.

Meet the Author

Sara Shaffer RD, CD is a registered dietitian at Aurora St. Luke’s Medical Center in Milwaukee, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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