Wok Seared Chicken Tenders with Asparagus and Pistachios - 7g Carbs, 3g Fiber, 0g Added Sugar
From: EatingWell - April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Here's an East-meets-West stir-fry that will soon become a family favorite. Serve it over rice with a simple salad of arugula and orange sections dressed in a light vinaigrette.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free
Active Time: 25 min
Total Time: 25 min
Servings: 4
Serving Size: about 1 1/4 cups each
1 Tbsp toasted sesame oil
1 1/2 lb fresh asparagus, tough ends trimmed, cut into 1-inch pieces
1 lb chicken tenders, (see Ingredient Note), cut into bite-size pieces
4 scallions, trimmed and cut into 1-inch pieces
2 Tbsp minced fresh ginger
1 Tbsp oyster-flavored sauce
1 tsp 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.
Servings: 4
Serving Size: about 1 1/4 cups each
Nutrition per Serving: 208 Calories, 8g Fat, 1g Sat, 3g Mono, 67mg Cholesterol, 30g Protein, 7g Carbs, 3g Fiber, 0g Added Sugars, 175mg Sodium, 326 mg potassium
Nutrition Bonus: Folate (35% daily value), Vitamin A (20% dv), Vitamin C (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable , 4 very lean meat, 1 fat
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