Chicken-asparagus Stir-fry with Brown Rice is a healthy meal kids can help make in the kitchen!
Keep a kid-friendly pair of kitchen shears in your kitchen and let your child lend a helping hand by using them to cut the asparagus and green onions.
Give Leftovers a Second Life
Kids love the taste of this Chicken-asparagus Stir-fry. Parents appreciate the versatility a stir-fried meal can offer. Check out the vegetables in your refrigerator and make a veggie stir-fry utilizing leftover veggies for which you don’t have any plans. You can also add leftover beef, shrimp and chicken to stir-fry meals.
Chicken-asparagus Stir-fry and Brown Rice
Written and photographed by Kristen Doyle
Makes 4 servings
Prep time: 15 minutes
Cook time: 15 minutes
3 Tablespoons reduced-sodium soy sauce
3 Tablespoons fresh lemon juice
1 teaspoon cornstarch
1 lb. boneless, skinless chicken breasts cut into 1-inch cubes
1 Tablespoon canola oil
2 garlic cloves, minced
4 green onions, cut into ½-inch pieces
1 lb. asparagus, cut into 1-inch diagonal pieces
Optional: sugar snap peas, carrot slices and/or red pepper strips
1. In a large bowl, make a marinade: Stir together soy sauce, lemon juice and cornstarch. Add chicken pieces and coat well with the marinade.
2. Heat oil in a large, nonstick skillet or wok over medium heat. Add chicken and stir-fry for 8-10 minutes or until chicken is no longer pink. Remove from pan and keep warm.
3. Add garlic, green onions and asparagus to pan (and other vegetables, if using) until asparagus is bright green; add chicken and toss to heat through. Serve over brown rice (recipe below).
Easy Brown Rice
by Hillary Black
Too much water will make rice mushy. For separate, nuttier-tasting grains, use 1 part rice to 1.5 parts water. Leave cooked rice in the pot with the top on so the rice can finish absorbing the water. Raw whole grains can turn rancid, so store brown rice in an airtight bag or container in the refrigerator.
Makes 3-4 cups cooked rice (Plan for ¼-½ cup cooked rice per serving)
Prep time: 1 minute
Cook time: 35-40 minutes
1 cup short- or long-grain brown rice, rinsed
1 ½ cups water (or low-sodium broth)
1. In a heavy-bottomed pot, combine rice and water and bring to a boil.
2. Lower heat to a simmer, cover and cook 35-40 minutes, until water is absorbed (and you no longer see steam releasing).
3. Turn off burner and leave pot on stove, covered, for 10-15 minutes to completely absorb water. Serve warm. Freeze or refrigerate leftovers for future use.