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  1. #1
    Deal GURU
    Join Date
    Aug 2008
    outside Philadelphia, PA
    Blog Entries

    Default "Healthified" Cashew Chicken and Broccoli

    55% less sat fat • 52% less fat • 21% fewer calories than the original recipe. We cut the fat in this dish by using less cashews. Brown rice and veggies raise the fiber.

    Prep Time: 30 min
    Total Time: 30 min
    Makes: 4 servings

    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

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    About Concordance™

    1. In 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. Add 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. In 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.

    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.

    Frozen broccoli can be substituted for the fresh.

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

    Nutrition Information:
    1 Serving (1 cup chicken mixture and 3/4 cup rice): Calories 440 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 70mg; Sodium 660mg; Total Carbohydrate 51g (Dietary Fiber 8g, Sugars 6g); Protein 35g Percent Daily Value*: Vitamin A 15%; Vitamin C 40%; Calcium 8%; Iron 20% Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 3 Vegetable; 3 Lean Meat Carbohydrate Choices: 3 1/2
    *Percent Daily Values are based on a 2,000 calorie diet.

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