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 |
| Recipe Ingredients | |
| 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 | |
Recipe Directions
- 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.
| Nutrition Information | ||||||||
| 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 | |||||||
