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Friday, April 22, 2011

Recipe Friday: Chicken, Broccoli, and Cashew Stir-fry

When I was 12, I went to a slumber party at my friend Tina's house. As part of a dare (we were playing truth or dare), I was dared to eat broccoli. Having never eaten it before, I thought it was the worse form of torture that anyone could have placed on me, but surprisingly it was love at first bite.

Today's featured recipe is for a stir-fry using my favorites; chicken, broccoli, and cashew nuts.

Chicken, Broccoli, and Cashew Stir-fry


3 cup broccoli florets with short stems (about 1/2 lb crowns)
2 large carrots, cut into thin diagonal slices (2 c)
5 oz soba noodles
1 Tbsp olive oil
1 Tbsp minced fresh ginger
3 large cloves garlic, minced
2 boneless, skinless chicken breast halves (6 oz each), sliced crosswise
1 Tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
3 medium scallions, thinly sliced (about 1/2 c)
1/2 c reduced-sodium, fat-free chicken broth
1/2 c raw, unsalted cashews (3 oz), lightly toasted

  1. Bring large pot of water to a boil. 
  2. Add broccoli, carrots, and noodles. 
  3. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. 
  4. Drain, transfer to medium bowl, and cover loosely with wax paper.
  5. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. 
  6. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. 
  7. Add scallions and stir-fry 1 minute.
  8. Stir in noodles, veggies, and broth and heat through. 
  9. Sprinkle each portion with 2 tablespoons of the cashews.

Nutritional info per serving: 398 cal, 30 g pro, 42 g carb, 5 g fiber, 14.5 g fat, 2.5 g sat fat, 47 mg cholesterol 

Happy Eating!
Creativity Bug ~ Sue


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