Wok-Seared Chicken Tenders with Asparagus & Pistachios

  • Serves: 4 servings, about 1 1/4 cups each

  • Prep Time: 25 minutes


Description

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.

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 Cook Tips), 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 Cook Tips)
1/4 cup shelled salted pistachios, coarsely chopped

Cooking Instructions

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.

Cook's Tip

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


Nutritional Analysis
Per serving
Calories Per Serving
224
Total Fat
10 g
Saturated Fat
2 g
Monounsaturated Fat
4 g
Cholesterol
63 mg
Sodium
278 mg
Carbohydrates
8 g
Fiber
3 g
Protein
27 g
Potassium
510 mg

Dietary Exchanges


1 vegetable , 4 lean meat, 1 fat



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.