Chicken and Asparagus Stir-Fry
Chicken and Asparagus Stir-Fry provides 9g protein and 331 calories per serving — insufficient protein on its own for a dedicated lift-day meal. Quick-preps just 2 servings on the stovetop, useful for side portions rather than primary batch cooking. Consider doubling the recipe or pairing with a separate protein source to meet your daily protein goals.
Ingredients
- •Soy Sauce, Low Sodium(15g)
- •Honey(15g)
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Asparagus
- •Garlic(240g)
- •Green Onion (Scallion)
- •Sesame Oil, Toasted(10g)
- •Sesame seeds(5g)
Instructions
- 1In a small bowl or in a ziplock bag, combine soy sauce and honey. Add chicken, and stir to coat. Set in the refrigerator until ready.
- 2Meanwhile, heat oil in a large skillet over medium-high heat. Add asparagus, and saute until cooked, about 5 minutes. Remove the asparagus with a slotted spoon, and set aside.
- 3Remove chicken from marinade, and add to skillet. Saute until nearly cooked through (with the insides still slightly pink), about 5 minutes. Then add garlic, scallions, and the reserved marinade to the pan. Saute for an additional 2 minutes until the chicken is cooked and the garlic is fragrant. Remove from heat and stir in the cooked asparagus and sesame oil until combined. Serve immediately with rice, garnished with toasted sesame seeds if desired.
Nutrition — Per Serving
331
calories
9g
protein
14g
fat
- Carbohydrates
- 47g
- Saturated fat
- 2.0g
- Sodium
- 291 mg
- Dietary fiber
- 2.9g
2 servings per batch · ~150g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken and Asparagus Stir-Fry have per serving?
Each serving delivers 9g of protein and 331 calories, with 14g fat and 47g carbs. This is a carbohydrate-forward meal that relies on rice or noodles for the bulk of macros.
How long does Chicken and Asparagus Stir-Fry take to prep?
Marked as quick prep and yields 2 servings per batch, so you'll need to double or triple the recipe if you're prepping for the full week. Total time is minimal but batch size is smaller than typical meal-prep portions.
Is Chicken and Asparagus Stir-Fry good for muscle gain?
With 47g of carbs and moderate protein at 9g per serving, this recipe works best as a carb-focused side dish rather than a standalone muscle-gain meal. Pair it with a high-protein protein source to hit your daily targets.
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