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15-Minute Healthy Sautéed Chicken & Asparagus

The chicken and asparagus combination in this recipe is a wonderful addition to your Healthiest Way of Eating. It not only tastes great but you will be helping to fulfill Daily Values for health-promoting nutrients such as vitamin K (140%), niacin (88%), and protein (78%). Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 1 medium onion, cut in half and sliced medium thick 3 medium cloves garlic, pressed 1 TBS chicken broth 1 TBS minced fresh ginger 1 large boneless, skinless chicken breasts, cut into 1 inch pieces 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut) 2 TBS soy sauce 1 TBS rice vinegar pinch red chili flakes salt and white pepper to taste

Directions:

1. Cut onion and mince garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 12-inch stainless steel skillet. Healthy Sauté onion in broth for about 2 minutes over medium-high heat, stirring constantly.
3. Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes, stirring constantly.
4. Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.

Serves 2
Serving Suggestion:

• Brown rice
• Cucumber, Seaweed Salad

Healthy Cooking Tips:

You may have to vary the cooking time of the asparagus according to its thickness. Discard the bottom fourth of the asparagus spears as they are woody and fibrous.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Healthy Sautéed Chicken & Asparagus is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15-Minute Stir Fried Chicken & Asparagus 1.00 serving 569.20 grams 275.17 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.47 g 146.9 9.6 excellent vitamin K 112.18 mcg 140.2 9.2 excellent vitamin B3 (niacin) 17.51 mg 87.6 5.7 excellent protein 38.75 g 77.5 5.1 excellent vitamin B6 (pyridoxine) 1.26 mg 63.0 4.1 very good manganese 0.95 mg 47.5 3.1 good phosphorus 465.40 mg 46.5 3.0 good vitamin C 26.93 mg 44.9 2.9 good iron 7.88 mg 43.8 2.9 good folate 173.19 mcg 43.3 2.8 good selenium 29.38 mcg 42.0 2.7 good vitamin A 2051.88 IU 41.0 2.7 good vitamin B1 (thiamin) 0.56 mg 37.3 2.4 good copper 0.70 mg 35.0 2.3 good vitamin B2 (riboflavin) 0.58 mg 34.1 2.2 good potassium 1167.85 mg 33.4 2.2 good dietary fiber 7.81 g 31.2 2.0 good magnesium 103.89 mg 26.0 1.7 good molybdenum 18.90 mcg 25.2 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Healthy Sautéed Chicken & Asparagus

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