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Shanghai Chicken with Asparagus and Ham


Shanghai Chicken with Asparagus and Ham

Shanghai Chicken with Asparagus and Ham

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.

Yield

Makes 4 servings

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

*Or substitute thawed frozen asparagus; omit step 1.

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

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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