"Healthified" Cashew Chicken and Broccoli

55% less sat fat • 52% less fat • 21% fewer calories than the original recipe—see the comparison. It's not nutty to serve chicken with cashews. We cut the fat in this dish by using half the cashews. Brown rice and more veggies raised the fiber to new heights.

"Healthified" Cashew Chicken and Broccoli

LiveBetterAmericaRecipe by LiveBetterAmerica

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1

30 minutes

30 minutes

4 servings

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Nutrition Info

  • 1 Serving (1 cup chicken mixture and 3/4 cup rice)
  • 440
  • 11g
    (Saturated Fat 2g, Trans Fat 0g)
  • 70mg
  • 660mg
  • 51g
    (Dietary Fiber 8g, Sugars 6g)
  • 35g
  • Percent Daily Value*
  • 15%
  • 40%
  • 8%
  • 20%
  • Exchanges
  • 3
  • 2 1/2
  • 3
  • Carbohydrate Choices
  • 3 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Tips & Techniques

  • High Altitude (3500-6500 ft):

    No change.

  • What is "Heallthified"?

    We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

  • Success

    If you choose to cook regular brown rice, be sure to start it before you begin stir-frying—it will take about 45 minutes to cook. The instant type takes only about 10 minutes.

  • Substitution

    Frozen broccoli can be substituted for the fresh.

  • Time-Saver

    Look for packages of pre-cut chicken for stir-fry in the meat department.

Ingredients

  • 2  teaspoons canola oil
  • 1  lb boneless skinless chicken breasts, cut into 1-inch pieces
  • 1  teaspoon finely chopped gingerroot
  • 2  cups fresh broccoli florets
  • 1  cup Progresso® reduced-sodium chicken broth (from 32-oz carton)
  • 1/8  teaspoon crushed red pepper flakes
  • 2  cups Green Giant® frozen sugar snap peas (from 24-oz bag)
  • 3  tablespoons reduced-sodium soy sauce
  • 2  teaspoons rice vinegar
  • 1  tablespoon cornstarch
  • 1  teaspoon sugar
  • 2  medium green onions, sliced (2 tablespoons)
  • 3  cups hot cooked brown rice
  • 1/4  cup salted roasted cashew halves and pieces

Directions

  1. 1In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken and gingerroot; cook and stir 4 to 5 minutes or until chicken begins to brown.
  2. 2Add broccoli, 1/2 cup of the broth and the pepper flakes. Cover; cook over medium heat 2 minutes, stirring once. Add peas; cook 2 to 4 minutes longer, stirring once, until vegetables are crisp-tender.
  3. 3In small bowl, mix remaining 1/2 cup broth, the soy sauce, vinegar, cornstarch and sugar; stir into chicken mixture. Add onions; cook, stirring frequently, until sauce is thickened and bubbly. Serve over rice; sprinkle with cashews.

Categories: Course, Main Dishes, Cuisine, Asian, Occasion, Valentines Day

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Anonymous User
Anonymous said:

this was da bomb dot com

12/16/2012 9:59:03 PM

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