Here's an East-meets-West stir-fry that will soon become a family favorite. Serve it over rice or noodles, with a simple salad of arugula and orange sections dressed in a light vinaigrette.
|Prep Time:||25 minutes|
|Ready in:||25 minutes|
|Yield:||4 servings, about 1 1/4 cups each|
|Ease of Prep:||Easy|
|1 tablespoon toasted sesame oil|
|1 1/2 pounds fresh asparagus , tough ends trimmed, cut into 1-inch pieces|
|1 pound chicken tenders (see Ingredient Note), cut into bite-size pieces|
|4 scallions , trimmed and cut into 1-inch pieces|
|2 tablespoons minced fresh ginger|
|1 tablespoon oyster-flavored sauce|
|1 teaspoon chile-garlic sauce (see Ingredient Note)|
|1/4 cup shelled salted pistachios , coarsely chopped|
- Heat oil in a wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring, for 4 minutes. Stir in scallions, ginger, oyster sauce and chile-garlic sauce; cook, stirring, until the chicken is juicy and just cooked through, 1 to 2 minutes more. Stir in pistachios and serve immediately.
Ingredient Notes: Chicken tenders, virtually fat-free, are
a strip of rib meat typically found attached to the underside of
the chicken breast, but they can also be purchased separately.
Four 1-ounce tenders
will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded "chicken fingers."
Chile-garlic sauce is a blend of ground red chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian-food section of large supermarkets. It will keep in the refrigerator for up to 1 year.
Health Advantages: low calorie, low carb, low sat fat, low sodium, heart healthy, healthy weight.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||208 cal||Carbohydrate Servings:||1/2|
|Carbohydrates:||7 g||Dietary Fiber:||3 g||Cholesterol:||67 mg|
|Fat:||8 g||Sodium:||175 mg||Saturated Fat:||1 g|
|Protein:||30 g||Potassium:||326 mg||Monounsaturated Fat:||3 g|
|Nutrition Bonus:||Folate (35% daily value), Vitamin A (20% dv), Vitamin C (15% dv).|
|Exchanges:||1 vegetable , 4 very lean meat, 1 fat|
|Disney's "Mickey Check" is a tool that makes it easier for kids and parents to identify more nutritious food and menu items in stores, online, and while on vacation at Disney Parks and Resorts. For more information about the nutrition criteria, please visit us here.|