Shanghai Chicken with Asparagus and Ham
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the Editors of Publications International, Ltd.. "Shanghai Chicken with Asparagus and Ham" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/shanghai-chicken-with-asparagus-and-ham-a-recipe.htm> 26 May 2012.
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Shanghai Chicken with Asparagus and Ham
YIELD Makes 4 servings
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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:
- To blanch asparagus pieces, cook 3 minutes in enough boiling water to cover. Plunge asparagus into cold water. Drain well.
- 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.
- Add teriyaki sauce; mix well. Add ham; stir-fry until heated through. Serve over noodles. Garnish with carrot strips and fresh herbs, if desired.
This recipe appears in:
Chinese
NUTRITIONAL INFORMATION:
| 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 |
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