Chicken is an excellent source of lean protein and cashews provide healthy fat. This recipe fits into heart healthy and diabetic meal plans. One serving contains less than 100mg sodium, is equivalent to two carbohydrate exchanges and is under 300 calories.
The recipe calls for toasted cashews. To toast cashews start out by spreading in a single layer in a skillet. Simply cook over medium heat for 1 to 2 minutes stirring frequently, until nuts are lightly browned. Remove immediately from skillet and you're ready to go!
Cashew Chicken
Makes 4 Servings
10 ounces boneless skinless chicken breast, cut into 1 1/2 inch pieces
1 tablespoon cornstarch
1 tablespoon dry white wine
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon garlic powder
1 teaspoon vegetable oil
6 green onions, cut into 1 inch pieces
2 cups fresh mushrooms sliced
1 red or green bell pepper cut into strips
1 can (6 ounces) sliced water chestnuts, rinsed and drained
2 cups hot cooked brown rice
1/4 cup toasted cashews
1. Place chicken in a large resealable food storage bag. Whisk cornstarch, wine, soy sauce and garlic powder in a small bowl until smooth and well blended. Pour into bag with chicken. Seal bag and marinate in refrigerator for 1 hour.
2. Drain chicken; discard marinade. Heat oil in wok or large nonstick skillet over medium-high heat. Add green onions and cook while stirring 1 minute. Add chicken, cook and stir 2 minutes or until browned. Add mushrooms, bell peppers and water chestnuts, cook for another 3 minutes while stirring. Vegetables should be crisp and tender and chicken cooked through.
3. Serve chicken and vegetables over rice, top with cashews.
We hope you will incorporate this recipe into your weekly meal plan. By having a menu set for your week it makes grocery shopping and meal preparation much easier. A meal plan or weekly menu helps us to stay on track with healthy eating and avoid reaching for convenience foods or detouring through the fast food drive through.
Stay healthy friends
-Julie
No comments:
Post a Comment