Wild Rice and Asparagus Chicken Breasts

Gluten Free
Dairy Free
Health score
24%
Wild Rice and Asparagus Chicken Breasts
30 min.
2
576kcal

Suggestions

Ingredients

  • 0.5 pound asparagus fresh
  • tablespoon brown sugar 
  • cups rice wild cooked
  • tablespoons hoisin sauce 
  • tablespoons vegetable oil; peanut oil preferred 
  •  chicken breast whole boneless skinless cubed

Equipment

  • bowl
  • wok

Directions

  1. Cut asparagus into 3/4 inch to 1 inch pieces, discarding tough bottoms of spears. In a small bowl, mix together the hoisin sauce and brown sugar and set aside. Prepare rice OR reheat cooked rice and keep warm.
  2. Heat wok over medium high heat. When hot, dribble 1 tablespoon of oil around the rim. Stir fry asparagus for approximately 2 minutes.
  3. Remove from the wok and keep warm.
  4. Heat wok to high heat.
  5. Heat wok to high heat.
  6. Add 2 tablespoons of oil and the chicken pieces and stir fry until the chicken is no longer pink.
  7. Add the reserved asparagus and hoisin/sugar sauce and stir fry all together until pieces are coated with sauce.
  8. Serve over the hot rice.

Nutrition Facts

Calories576kcal
Protein14.81%
Fat47.28%
Carbs37.91%

Properties

Glycemic Index
16
Glycemic Load
0.65
Inflammation Score
-8
Nutrition Score
22.683478345042%

Flavonoids

Isorhamnetin
6.46mg
Kaempferol
1.58mg
Quercetin
15.85mg

Nutrients percent of daily need

Calories:575.85kcal
28.79%
Fat:30.97g
47.65%
Saturated Fat:5.31g
33.21%
Carbohydrates:55.87g
18.62%
Net Carbohydrates:49.86g
18.13%
Sugar:15.7g
17.45%
Cholesterol:36.88mg
12.29%
Sodium:463.21mg
20.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.83g
43.67%
Vitamin B3:9.4mg
47%
Vitamin K:48.42µg
46.12%
Vitamin E:6.25mg
41.64%
Vitamin B6:0.77mg
38.26%
Manganese:0.71mg
35.75%
Selenium:22.5µg
32.15%
Phosphorus:321.46mg
32.15%
Folate:109.45µg
27.36%
Vitamin B2:0.41mg
24.19%
Fiber:6.01g
24.02%
Copper:0.46mg
23.08%
Magnesium:89.35mg
22.34%
Iron:3.91mg
21.74%
Zinc:3.22mg
21.46%
Vitamin B1:0.28mg
18.97%
Potassium:640.29mg
18.29%
Vitamin A:880.6IU
17.61%
Vitamin B5:1.39mg
13.93%
Vitamin C:7.12mg
8.64%
Calcium:47.62mg
4.76%
Vitamin B12:0.11µg
1.88%
Source:Allrecipes