Shanghai Chicken with Asparagus and Ham

by the Editors of Publications International, Ltd.


Shanghai Chicken with Asparagus and Ham Photo
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