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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
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
