Wok-Seared Chicken Tenders with Asparagus & Pistachios

Rating: 4.65 stars
26 Ratings
  • 5 star values: 21
  • 4 star values: 3
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 1

Here's an East-meets-West stir-fry that will soon become a family favorite. Serve it over rice or noodles, with a simple salad of arugula and orange sections dressed in a light vinaigrette.

Victoria Abbott Riccardi
Source: EatingWell Magazine, April/May 2005

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Recipe Summary

total:
25 mins
Servings:
4
Nutrition Profile:
Heart Healthy
Low-Calorie
Low Carbohydrate
Dairy-Free
Diabetic Appropriate
Gluten-Free
Low Sodium
Healthy Aging
Healthy Immunity
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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.

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Tips

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 Facts

Serving Size: 1 1/4 cups
Per Serving:
224 calories; protein 26.9g; carbohydrates 7.9g; dietary fiber 2.9g; sugars 2.1g; fat 9.7g; saturated fat 1.7g; cholesterol 62.7mg; vitamin a iu 1070.1IU; vitamin c 9.8mg; folate 142.4mcg; calcium 51.3mg; iron 2.1mg; magnesium 46mg; potassium 510.2mg; sodium 277.9mg; thiamin 0.3mg.
Exchanges:

1 vegetable, 4 lean meat, 1 fat
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Reviews (12)

Read More Reviews
26 Ratings
  • 5 star values: 21
  • 4 star values: 3
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
10/30/2011
I loved it! I thought scallions were the same as shallots at the time and cooked this with four shallots. Turned out excellent in my opinion. I really can't stand ginger so I used more garlic. I served it over diced steamed cabbage and bean sprouts and topped with sesame seeds. Will definitely be cooking again. Margaret Vancouver BC Read More
EatingWell User
Rating: 5 stars
10/30/2011
My husband loves this dish so much that he requests it at least twice a week! I add a touch of hoisin sauce maybe some Rooster sauce if I'm feeling spicy. I always add chopped bok choy or kale as well. Served over brown rice this one is a family favorite. Read More
amyincolorado
Rating: 5 stars
10/30/2011
By accident I used 2 TBSP of the chili garlic sauce instead of 1 tsp and I was afraid it would be too spicy for my kids. Not at all! All 5 of us gave it a 9 or 10 out of 10. I made this on the fly and didn't have pistachios so I toasted whole almonds and they were perfect. Seriously as tasty as a Chinese restaurant but SO easy and much healthier. Read More
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EatingWell User
Rating: 5 stars
10/30/2011
This is great tasting AND easy to fix - how much better can it get:-) Read More
EatingWell User
Rating: 5 stars
10/30/2011
Made this last night. It was pretty good. It needed more flavor. I think next time I'll make it with broccoli and maybe slivered almonds. Sandy Tulsa OK Read More
Margaret
Rating: 5 stars
10/29/2011
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! Read More
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Jan
Rating: 5 stars
01/02/2012
I WILL make this dish again! The flavors were still tantalizing my tastebuds after dinner. I added a minced clove of garlic and increased the chili-garlic sauce to 2 tsp for added flavor. Pros: Healthy never tasted so good! Cons: Need to double the batch next time! Read More
EatingWell User
Rating: 5 stars
12/31/2013
Excellent dish! My whole family loved this dish even my 3 year old. I added shitaki mushrooms and left out the scallions (my wife forgot them) and it still came out delicious plus we love mushrooms. I also used 1.5 tbsp of oyster sauce and 2.5 tbsp of Tabasco Garlic sauce to give it more flavor and a little extra kick. I saw some comments that added garlic into theirs. I was hesitant to do that but I love garlic so I may try that next time. Overall this is a very tasty stir-fry. It's also very light on ingredients but more than filling. Pros: Easy healthy and quick Cons: Nothing bad to say Read More
EatingWell User
Rating: 5 stars
10/30/2011
I made this last night. It was easy and simple to make. Did not include the nuts but was still delicious. Served over brown rice. Yummy!! Anonymous Buena Park Ca Read More
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