I have a few calorie-laden staple dishes for the past few days and to alleviate this gnawing guilt, there's some internal urges from myself to adopt a healthier diet since after. I try to ration and minimize the intake of greasy fat and unhealthy seasonings and opt for low-fat and high-fibre ingredients in my next prepared meals. Hence, below oriental Chinese dish - chicken with lemongrass and asparagus seems gratified my need. A good source of dietary fiber, asparagus is an alkaline food which is rich in protein but low in calories and carbohydrates. It is an excellent source of potassium, folic acid, vitamins A, C and K, traces of vitamin B complex, niacin, phosphorus and very low sodium. Highly dense in healthful nutrients that help various ailments, asparagus is used as a tonic to relieve arthritis and rheumatism, cleanses the tissues and muscles of waste, provides regular bowel movement, provides diuretic effect, prevents the progression of cataracts and other eye problems, treats diabetes and heart disease, prevents the dreaded cancer, prevents or dissolves kidney stones and even treats toothache as believed in folk medicine.
This is a Thai-influenced dish, with a generous concoction of lemongrass, ginger, onion, garlic and basil leaves. The addition of vine-ripened tomatoes moistens the dish and lends a taste of the Mediterranen. Cooked quickly to a crisp-tender texture, the crunch of the asparagus contrasted with the chewy texture of the cooked chicken and is tinged with the mild pungency of black pepper, and more dominated by the refreshing lemony essence of lemongrass.
To prepare chicken with lemongrass and asparagus, you'll need below ingredients :
1 tbsp olive oil or grapeseed oil
2 garlic cloves, minced
2 tbsp finely chopped lemongrass
2 tsp finely chopped fresh root ginger
1 onion, sliced
600g chicken breast, cut into bite-sized pieces
2 tomatoes, chopped
350g asparagus spears, halved length- and widthways
Chicken marinade :
A pinch of salt
A dash of freshly ground black pepper
Seasoning :
1 tbsp shoyu or tamari sauce (types of Japanese soy sauce, darker in appearance and richer in flavour )
1/2 tsp freshly ground black pepper
A handful of Thai basil leaves, to garnish
Ingredients for Chicken with Lemongrass and Asparagus
Method :
1. Marinate the chicken cubes with a pinch of salt and a dash of freshly ground black pepper for about 30 minutes.
2. Heat up olive oil in a non-stick skillet over high heat until the oil is swirling hot. Toss in minced garlic, lemongrass, ginger and onion. Stir-fry for about 4 minutes.
3. Add in chicken and stir-fry for about 4-6 minutes until the chicken is browned and cooked through.
4. Add in the chopped tomatoes, asparagus, shoyu sauce and freshly ground black pepper. Stir-fry for about 2-3 minutes. Garnish with Thai basil leaves.
Cooking Tips :
Q : Should asparagus be peeled?
A : Peeling asparagus is recommended for the asparagus with thicker stalks to get rid of woody and fibrous strings. Chop off the bottom inch of the stalk and peel downward from the spears. This process however, can be omitted with the properly selected, thin and fresh asparagus.
(Refer to About.com for more Asparagus Cooking Tips)
Chicken with Lemongrass and Asparagus
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