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Seafood Combination
You need more than a wok and oil to cook proper Chinese cuisine. Read these articles and learn which ingredients you'll need to prepare authentic Chinese cuisine.
Shanghai Chicken with Asparagus and Ham
Yield: Makes 4 servings
At only 40 calories per cup, asparagus is loaded with nutrition. Not only is it low in fat and calories, it is rich in potassium, niacin, and vitamins A and C.
Ingredients:
2
cups diagonally cut 1-inch asparagus pieces*
1
pound boneless skinless chicken breasts, cut into 1-inch pieces
2
teaspoons vegetable oil
3/4
cup coarsely chopped onion
2
cloves garlic, minced
2
tablespoons teriyaki sauce
1/4
cup diced deli ham
2
cups hot cooked vermicelli noodles
Preparation:
1.
To blanch asparagus pieces, cook 3 minutes in enough boiling water to cover. Plunge asparagus into cold water. Drain well.
2.
Heat oil in large nonstick skillet over medium heat. Add onion and garlic; stir-fry 2 minutes. Add chicken; stir-fry 2 minutes. Add asparagus; stir-fry 2 minutes or until chicken is no longer pink.
3.
Add teriyaki sauce; mix well. Add ham; stir-fry until heated through. Serve over noodles. Garnish with carrot strips and fresh herbs, if desired.
Nutritional Information:
| Serving Size: | |
| Fiber | 3 g |
| Carbohydrate | 37 g |
| Cholesterol | 46 mg |
| Saturated Fat | 1 g |
| Total Fat | 5 g |
| Calories from Fat | 16 % |
| Calories | 289 |
| Protein | 24 g |
| Sodium | 263 mg |
Dietary Exchange:
| Meat | 2-1/2 |
| Starch | 2 |
This recipe appears in:
Chinese
