Weight Loss eBook_Patty 2_16_10

Recipes - Dinners

7-Minute Sautéed
Chicken and Asparagus

Enjoy a rich source of protein and folate
when you make this great-tasting chicken
and asparagus Healthy Weight Loss meal.

Ingredients:

2 medium cloves garlic, pressed
3 TBS chicken broth
½ lb boneless, skinless chicken breasts, cut into 1-inch pieces
1-½ lb asparagus, cut into 1-inch pieces (about 2 cups when cut)
2 tsp lemon juice
Pinch of red chili flakes
½ TBS extra virgin olive oil
Salt and white pepper to taste

Directions:

1. Chop garlic and let sit for at least 5 minutes to bring out its hidden
   health benefits.


2. Heat 3 TBS broth in a stainless steel wok or 12-inch skillet. When
   broth begins to steam add chicken and cook for 3-4 minutes.


3. Add asparagus, lemon juice, 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. Toss with extra virgin
   olive oil. Season with salt and pepper to taste.

Serves 2

Calories 238.96

Calories-Saturated Fat 32.03

Protein 24.76 g

Carbohydrates 2.62 g

Dietary Fiber 0.54 g

Soluble Fiber 0.01 g

InSoluble Fiber 0.01 g

Fat - Total 14.14 g

Cholesterol 72.58 mg

Calcium 23.73 mg

Potassium 339.75 mg

Sodium 78.75 mg

Nutritional Profile

Photo shown with onions and mustard added