Low Fat Chicken and Asparagus Stir-Fry • Zero WW Freestyle SP


WW Recipe of the Day: Low Fat Chicken and Asparagus Stir-Fry
(165 calories | *0 WW SmartPoints)

Stir-fries can be a glorious combination of health AND flavor. There’s really only one trick to success with them. Be prepared! Have all the ingredients measured out and ready to add as needed.

For this chicken stir-fry dinner, it’s easy. Cube the meat, combine the liquids, prepare the asparagus and stir-fry everything until done, which takes less than 10 minutes.

Chicken and asparagus stir fry on white dinner plate.

WW Friendly Low-Fat Chicken Asparagus Stir-Fry

Cornstarch is traditionally used to thicken this dish, however I used arrowroot powder instead.

Originally it was a medicinal herb meant to heal wounds from arrows! Now I find arrowroot a perfect and lighter way to thicken sauces, but if you don’t have it cornstarch will work just as well instead. 

How Many Calories and WW Points in this Chicken and Asparagus Dish?

According to my calculations, each serving has 165 calories and *0 WW Freestyle SmartPoints.

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Low-Fat Chicken Asparagus Stir-Fry Recipe Notes

Asparagus. To peel? I used to always do this, however now I’m happy just to chop off about 2-inches of the stem of the asparagus and cut the rest into 2-inch pieces.

Fresh chopped asparagus spears on wood cutting board.

Preparing fresh asparagus

Cut the stalks on the diagonal for an authentic Asian look.

Welcome additions and variations to this stir-fry include sliced red bell peppers, chopped mushrooms and green onions.

How to Serve Chicken Stir-Fry with Asparagus

Asian spaghetti squash salad with chopped cucumber and red bell pepper in ceramic bowl.

WW Friendly Asia-Style Spaghetti Squash Salad

 

Ways to Use Chicken Stir-Fry Leftovers

Often times leftovers can be a little dreary. In this case, this easily reheats for a quick lunch. Make sure to tightly cover it before microwaving for 30-45 seconds, depending on the unit.

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Low Fat Chicken and Asparagus Stir-Fry

Traditionally this stir-fry is served with rice, however be as adventurous as you feel. Maybe wilt spinach and serve it atop that or use rice noodles, depending on your mood.

Prep Time10 mins

Cook Time10 mins

Total Time20 mins

Course: Main Course

Cuisine: American

Keyword: one-pan chicken with asparagus, savory asparagus chicken stir fry

Servings (adjustable): 4

Calories: 165

Ingredients

  • 1 tablespoon fresh lime juice
  • 1 tablespoon fish sauce
  • 2 teaspoons arrowroot powder (or cornstarch)
  • 2 tablespoons reduced-sodium soy sauce (gluten-free if necessary)
  • 1/4 cup low-sodium chicken broth
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 pound asparagus spears, trimmed and cut into 2-inch pieces
  • 2 tablespoons roughly chopped fresh ginger
  • 3 garlic cloves

Instructions

  • In a small bowl, mix together the lime juice, fish sauce, arrowroot, soy sauce and broth.

  • Process the ginger and garlic to a paste in a food processor, or by hand.

  • Spray a large skillet with nonstick spray and set over medium heat. When hot, add the chicken pieces and cook until all sides turn a light white color.

  • Remove chicken to a plate and add the ginger-garlic paste to skillet. Cook for 2 minutes.

  • Add asparagus to skillet and continue to cook, stirring frequently, for 5 minutes.

  • Stir in the lime juice mixture, add the chicken and cook for another 5 minutes, or until the chicken is cooked through and the asparagus is crisp yet tender.

  • Serve immediately.

Recipe Notes

Welcome additions and variations to this stir-fry include sliced red bell peppers, chopped mushrooms and green onions.   Serving size: 1-1/4 cups (about 5 ounces) Weight Watchers PointsPlus: *4 Weight Watchers Freestyle SmartPoints: *0

Nutrition Facts

Low Fat Chicken and Asparagus Stir-Fry

Amount Per Serving (1 -1/4 cups (about 5 ounces))

Calories 165 Calories from Fat 25

% Daily Value*

Total Fat 2.8g 4%

Total Carbohydrates 5.5g 2%

Dietary Fiber 2.5g 10%

Protein 29.6g 59%

* Percent Daily Values are based on a 2000 calorie diet.

*PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.

Click to find out which foods have Zero (0) SmartPoints on WW Freestyle

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Hallie Harron

Originally from the San Francisco Bay Area, Hallie is a chef-teacher who eventually found her way to Provence, France, where she gave food and wine tours of the region.

In addition to writing more than a dozen cookbooks, she has also been teaching both professional and recreational cooking classes since 1978.

Hallie looks forward to sharing some of her favorite easy, healthy recipes with you here on Simple Nourished Living.

More articles and recipes by Hallie Harron

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