Chicken and Asparagus Stir Fry, Chicken Piccata Stir Fry

Chicken and Asparagus Stir Fry

  • 1 ½ lbs. boneless skinless chicken breasts
  • 1 bunch asparagus
  • ½ cup reduced sodium chicken broth
  • 1 Tbsp. vegetable oil, divided
  • 6 cloves garlic, minced
  • 1 Tbsp. fresh ginger, grated
  • 3 Tbsp. lemon juice
  • 2 Tbsp. low sodium soy sauce
  • 2 teas. cornstarch
  • 2 Tbsp. water
  • salt and pepper to taste

Cut the chicken breasts into 1-inch pieces. Trim the ends from the asparagus and cut the asparagus into 2-inch pieces. Season the chicken lightly with salt. Combine the chicken broth and soy sauce in a small bowl. Combine the cornstarch and the 2 tablespoons of water in a second bowl. Set both bowls aside. Heat a large non-stick skillet or wok over medium-high heat. Add 1 teaspoon of the oil. Add the asparagus to the hot oil and cook until tender-crisp, about 3-4 minutes. Remove the asparagus from the pan and set aside. Add the garlic and ginger to the pan and cook for about 1 minute, until golden. Set aside. Increase the heat to high and add 1 more teaspoon of oil to the skillet or wok. Add one-half of the chicken to the pan and cook until cooked through and browned, about 4 minutes on each side.

Remove the chicken and set aside and then add the remaining teaspoon of oil to the pan and cook the remaining chicken. Set this cooked chicken aside. Add the soy sauce mixture to the pan and bring it to a boil. Cook for about 1 ½ minutes. Add the lemon juice and cornstarch mixture and stir well. Reduce heat and return the chicken, asparagus, garlic and ginger to the pan and allow it to simmer for a few minutes. Stir well and serve.
Recipe makes 4 servings Estimated WW Smart points 1 per serving.

Chicken Piccata Stir Fry

  • 1 lb. boneless skinless chicken breasts
  • 1 medium shallot, thinly sliced
  • 2 cups string beans, cut into 2-inch lengths
  • 1 Tbsp. capers, rinsed, optional
  • 2 Tbsp. Dry sherry
  • 2 teas. cornstarch
  • ½ cup fat-free chicken broth
  • 1 Tbsp. low sodium soy sauce
  • 4 teas. vegetable oil
  • 2 Tbsp. fresh parsley, chopped
  • 1 Tbsp. minced garlic
  • ½ lemon, cut into wedges
  • salt and pepper to taste

Cut the chicken breasts into ¼-inch thick slices. Combine 1 tablespoon sherry, 1 teaspoon cornstarch, and salt and pepper to taste in a medium bowl. Add the chicken and toss to coat. In another small bowl combine the chicken broth, soy sauce, remaining wine and 1 teaspoon cornstarch and stir to mix well. Heat a large skillet or wok over high heat until a drop of water evaporates with 1-2 seconds of contact. Add 1 tablespoon oil and then add the shallots and garlic and stir fry until fragrant, about 10 seconds. Push this mixture to the sides of the pan and add the chicken. Spread the chicken evenly in one layer in the pan.

Cook undisturbed for about 1 minutes to allow the chicken to begin to sear. Stir fry for 1 more minute until the chicken is no longer pink, but not cooked through. Add the remaining oil to the pan and add the green beans and capers. Stir fry until just combined, about 30 seconds. Swirl in the broth mixture and stir fry 2-3 minutes until the chicken is cooked through and the sauce has thickened slightly. Sprinkle on the parsley. Serve the chicken piccata stir fry with a lemon wedge.
Recipe makes 4 servings Estimated WW Smart points 2 per serving.