Bay CrossingsCuisine
Asparagus
Spring Chicken
A Mary-tarian Dish
By Mary Swift-Swan
When winter’s grip loosens in the sunshine
of spring, vegetables and lighter dishes never tasted so
good. Clothes never fit so tight either. So how to get back
in shape yet feed the family something really good? A quick
medley of vegetables and chicken, accompanied by a light
salad, is a tasty solution without many calories.
Serving 2-4
people
Prep Time 10 minutes
Cook Time 8 minutes
Rest 2 minutes
6 Stalks Asparagus,
1 Zucchini,
2 Chicken Breasts,, boned and skinned
1/2 Onion
2 Cloves Garlic
1 tsp Butter or substitute
1/2 tsp Good olive oil
pinch Thyme or Fine Herbs
Salt and Pepper to taste |
After
bringing home asparagus, snap off the tough bottom part of
the stalk. Place the stalks in a glass with a small amount
of water with the flowers sticking out fanned at the top.
Tent with a plastic bag when putting in the refrigerator to
keep crisp and fresh. Select the needed stalks and slice to
1” lengths.
Slice the onion lengthwise into thin
strips Slice the garlic.
Slice zucchini into thin strips, then into 1” lengths.
Slice
chicken into 1/4” thick slices then cut in half or into
large bite-size pieces.
Melt butter in a large frying pan or wok
and get it hot on medium high heat. Add the onion and
garlic, heating until they sweat.
Add
chicken to the hot pan. Drip the olive oil on the chicken
and turn so it only gets lightly seared and allow to turn a
bit golden in some spots. About 2 minutes total.
Next,
toss in the green vegetables and sprinkle the entire pan
with herbs, salt and pepper.
Turn until all the meat is white on the out side,
approximately 2 minutes.
Cover
and finish on medium low heat for 2 more minutes, then turn
off the pan and let rest. Serve quickly so the
asparagus remains bright green and al dente.
The dish can be varied in many ways. The
suggested version has the least calories but spicy sauces
can be added. If left too long in the pan, the chicken and
vegetables will loose liquid. Add 1/2 tsp. of corn starch to
the broth after removing the dish to form a light glaze.
