We cut the fat and calories in this dish by using fewer cashews. Brown rice and more veggies raised the fiber to new heights while substituting reduced-sodium broth and reduced sodium soy sauce ground down the sodium.
1 tablespoon vegetable oil >
2 teaspoons canola oil
chicken broth >
reduced-sodium chicken broth
added sugar snap peas
soy sauce >
reduced-sodium soy sauce
white rice >
brown rice
1 cup salted roasted cashews >
1/4 cup salted roasted cashew halves and pieces
Nutritional Highlights
560 (before)
440 (after)
23 g (before)
11 g (after)
4 1/2 g (before)
2 g (after)
1560 mg (before)
660 mg (after)
2 g (before)
8 g (after)
6 % (before)
15 % (after)
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
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.
|
Nutritional Information
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
% 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, 0 Fat
Carbohydrate Choices
3 1/2
