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Wok-Seared Chicken Tenders with Asparagus & Pistachios

:  April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

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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.


READER'S COMMENT:
"I've made this twice and it is very well received by my husband! I added garlic and a little more ginger and chile paste than called for and it was delicious! Serve over rice for a quick, easy and very healthy meal! "
Wok-Seared Chicken Tenders with Asparagus & Pistachios Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon toasted sesame oil
  • 1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces
  • 1 pound chicken tenders, (see Ingredient Note), cut into bite-size pieces
  • 4 scallions, trimmed and cut into 1-inch pieces
  • 2 tablespoons minced fresh ginger
  • 1 tablespoon oyster-flavored sauce
  • 1 teaspoon chile-garlic sauce, (see Ingredient Note)
  • 1/4 cup shelled salted pistachios, coarsely chopped

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Preparation

  1. 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.

Tips & Notes

  • 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.

Nutrition

Per serving: 208 calories; 8 g fat ( 1 g sat , 3 g mono ); 67 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 30 g protein; 3 g fiber; 175 mg 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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Recipe Categories

Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Stir-Fry
Meal/Course
Dinner

Season
Spring
Summer
Holiday
Mother's Day
Style/Theme
Budget
Entertaining, casual
Everyday favorites
One dish meals
Quick (total 30 min. or less)
Type of Dish
Main dish, poultry
Ethnic/Regional
American
Asian
Ease of Preparation
Easy
Publication
April/May 2005
The EatingWell Healthy in a Hurry Cookbook (2006)
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