High-Protein Asparagus & Chicken Stir Fry Recipe (7 Ingredients, 25 Minutes) by Jan Mostrom
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I love fast and easy dinners that are on the table in about 30 minutes. This versatile quick chicken and asparagus stir fry recipe is flexible, so you can use the ingredients you already have on hand in the kitchen. This is one easy, colorful and healthy chicken recipe you'll want to add to your dinner recipe rotation.
This nutritious stir-fry recipe is all about weeknight ease, so the prep and cook time is minimal. Here is your shopping list for this Asian-inspired recipe: boneless/skinless chicken breasts or thighs, onion, fresh garlic, a red chili pepper or sweet peppers, fresh asparagus and either soy sauce or tamari (tamari is gluten-free). Optional ingredients are sugar for a little sweetness and butter for a silky finish.
Don’t have chicken? Feel free to substitute shrimp, beef, tofu or pork. Don’t like asparagus? Just change it to broccoli, sugar snap peas or any combination of vegetables you prefer. Be sure to read about the health benefits of asparagus, the health benefits of peppers and the health benefits of protein.
Serve the high-protein chicken and asparagus over rice or your favorite grain. I really enjoy stir fry served over rice. I save time by precooking the rice over the weekend and reheating or using easy rice packets like I find in the freezer section of my favorite grocery.
Cuisine: Asian / American
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Ingredients
- 1 pound boneless/skinless chicken breasts or thighs, cut into bite-size pieces
- cooking oil
- 1 medium onion, diced (sweet, yellow or white)
- 3 garlic cloves, thinly sliced
- 1 small red hot chili pepper, thinly sliced (seeds removed for a milder heat) or 2 cups sweet peppers, sliced (I used the mini variety)
- 1 bunch asparagus, trimmed and cut into 2-inch pieces
- 2 tablespoons soy sauce or tamari (use tamari for a gluten-free dinner)
Optional Ingredients
- 1/2 tablespoon butter
- 1 teaspoon granulated sugar
Here's how to make it:
- Place a wok or large skillet on the stove over medium-high heat with enough oil to liberally coat the bottom of the pan. Add the chicken and stir until it is cooked through, about 5 to 6 minutes. Remove from the pan to a plate and set aside. You can use canola oil, vegetable oil, grapeseed oil or avocado oil.
- Pour a bit more oil to the pan and add the onion, garlic and peppers. Stir for 1 to 2 minutes.
- Add the asparagus, soy sauce and sugar, if using. Cook for 2 to 3 minutes. You can use low-sodium soy sauce. For some spice, add crushed red pepper flakes.
- Add the chicken back to the vegetables and stir to coat it with the sauce. Turn off heat and stir in the butter, if using. Serve hot over cooked rice, if desired, and enjoy! Store any leftovers in an airtight container in the fridge.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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