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LOW FAT DISHES:
Chicken Asparagus and Lemon-Cream
Stir Fry
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Chicken,
Asparagus and Lemon-Cream
Stir Fry |
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Fresh squeezed
lemon and fresh dill combine flavors to make this a
tasty main dish...
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1
lb |
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asparagus, tough ends trimmed, cut on
diagonal in 2-inch lengths |
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2
tsp |
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olive oil |
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½
cup |
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finely chopped shallots |
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1
lb |
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skinless, boneless chicken breasts, cut
crosswise into ½-inch wide strips |
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½
cup |
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canned, sliced water chestnuts, drained |
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¾
cup |
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99%
fat-free chicken broth, reduced-sodium |
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½
tsp |
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grated lemon zest |
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1
Tbs |
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fresh lemon juice |
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1
Tbs |
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flour |
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3
Tbs |
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reduced-fat sour cream |
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½
tsp |
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salt |
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½
cup |
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snipped fresh dill |
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1 |
In a large
pot of boiling water, cook asparagus for 2
minutes to blanch. Drain, rinse under cold
water, and drain again. |
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2 |
In a large
nonstick skillet or wok, heat oil until hot but
not smoking, over medium-heat. Add shallots an
stir-fry until slightly softened, about 4
minutes. Add chicken and water chestnuts and
stir-fry until chicken is almost cooked through,
about 4 minutes. Stir in asparagus and stir-fry
until just heated through, about 1 minute. |
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3 |
In a small
jar or tupperware with a tight-fitting lid,
combine all remaining ingredients except dill.
Shake until smooth. Add to skillet and cook,
stirring frequently, until slightly thickened,
about 2 minutes. Stir in dill and serve. |
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Servings: 4 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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232.89 |
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Calories From Fat (20%) |
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47.61 |
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% Daily Value |
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Total Fat
5.36g |
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8% |
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Saturated Fat 1.51g |
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8% |
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Cholesterol
69.72mg |
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23% |
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Sodium
463.81mg |
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19% |
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Potassium
878.68mg |
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25% |
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Carbohydrates
16.22g |
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5% |
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Dietary Fiber 3.94g |
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16% |
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Sugar 2.69g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
12.28g |
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Protein
31.64g |
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63% |
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WW
POINTS: 4
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Cooking Tips |
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*To prepare
asparagus for cooking, hold each end of a spear in your
hands and bend it until it snaps. It should break
naturally where the tougher part of the asparagus meets
the more tender part. |
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Recipe
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Ratings:
***Hey,
This One's a Keeper!- would
make it again. "Great
low fat dish. Nice and light and flavorful too."
-Los Gatos, CA
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