Asparagus Stir-Fry

Vegetarian
Gluten Free
Dairy Free
Health score
41%
Asparagus Stir-Fry
45 min.
6
50kcal

Suggestions


If you're looking for a vibrant and healthy side dish that’s both delicious and easy to prepare, look no further than this Asparagus Stir-Fry! Bursting with flavor and packed with nutrients, this vegetarian, gluten-free, and dairy-free recipe is perfect for any occasion. Whether you're hosting a dinner party or simply want to elevate your weeknight meals, this dish is sure to impress.

Asparagus is not only a fantastic source of vitamins and minerals, but it also adds a beautiful pop of color to your plate. The combination of low-sodium soy sauce and a hint of sugar creates a delightful balance of savory and sweet, while the toasted sesame seeds add a satisfying crunch. Plus, with just 50 calories per serving, you can indulge guilt-free!

This quick and easy stir-fry takes only 45 minutes to prepare, making it a perfect choice for busy weeknights. The method is straightforward, allowing the fresh flavors of the asparagus to shine through. With its crisp-tender texture and vibrant taste, this Asparagus Stir-Fry is not just a side dish; it’s a celebration of fresh ingredients and healthy cooking. So grab your frying pan and get ready to whip up a dish that will leave everyone asking for seconds!

Ingredients

  • 1.5 pounds asparagus fresh
  • tablespoon cornstarch 
  • 0.5 cup chicken broth low-sodium divided
  • tablespoons soya sauce low-sodium
  • teaspoon vegetable oil; peanut oil preferred 
  • tablespoon sesame seed toasted
  • teaspoon sugar 

Equipment

  • frying pan
  • peeler

Directions

  1. Snap off tough ends of asparagus; remove scales from stalks with a vegetable peeler, if desired. Diagonally cut into 2-inch pieces.
  2. Coat a nonstick skillet with cooking spray; add oil, and place over medium-high heat until hot.
  3. Add asparagus; cook 2 minutes, stirring constantly.
  4. Add 1/4 cup broth; cover and cook 4 minutes or until asparagus is crisp-tender.
  5. Combine remaining 1/4 cup broth, cornstarch, sugar, and soy sauce; stir until smooth.
  6. Add to asparagus mixture, stirring constantly. Bring to a boil; boil 1 minute, stirring constantly.
  7. Sprinkle with seeds.
  8. Note: Be aware that many Asian sauces and condiments are high in sodium. If you are trying to control the sodium in your diet, use low-sodium soy sauce instead of the regular version and omit other high-sodium ingredients such as salt and monosodium glutamate (MSG).

Nutrition Facts

Calories50kcal
Protein25.17%
Fat25.13%
Carbs49.7%

Properties

Glycemic Index
22.85
Glycemic Load
1.17
Inflammation Score
-7
Nutrition Score
9.6526086369286%

Flavonoids

Isorhamnetin
6.46mg
Kaempferol
1.58mg
Quercetin
15.85mg

Nutrients percent of daily need

Calories:50.05kcal
2.5%
Fat:1.6g
2.46%
Saturated Fat:0.29g
1.8%
Carbohydrates:7.13g
2.38%
Net Carbohydrates:4.54g
1.65%
Sugar:2.85g
3.17%
Cholesterol:0mg
0%
Sodium:200.44mg
8.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.61g
7.22%
Vitamin K:47.18µg
44.93%
Vitamin A:857.41IU
17.15%
Folate:62.61µg
15.65%
Iron:2.74mg
15.23%
Copper:0.28mg
14.11%
Manganese:0.24mg
11.77%
Vitamin B1:0.17mg
11.66%
Vitamin B2:0.18mg
10.71%
Fiber:2.59g
10.35%
Vitamin E:1.41mg
9.41%
Phosphorus:82.28mg
8.23%
Potassium:271.04mg
7.74%
Vitamin C:6.35mg
7.7%
Vitamin B3:1.5mg
7.5%
Vitamin B6:0.12mg
6.21%
Magnesium:24.47mg
6.12%
Zinc:0.78mg
5.19%
Selenium:3.13µg
4.48%
Calcium:42.64mg
4.26%
Vitamin B5:0.33mg
3.28%
Source:My Recipes