Chicken, Broccoli, & Cashew Stir-Fry

By gwendee1

Stir-fry is fast, easy and delicious. We've turned ours into a tasty, nutty entrée perfect for poultry lovers. Bonus: chicken supplies B vitamins such as niacin and B6, which help keep metabolism, your engine, running smoothly—a must when you're trying to lose weight.

Ingredients

• 3 c sm broccoli florets with short stems (about 1/2 lb crowns)
• 2 lg carrots, cut into thin diagonal slices (2 c)
• 5 oz soba noodles
• 1 Tbsp olive oil
• 1 Tbsp minced fresh ginger
• 3 lg 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 med 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 (MUFA)

Preparation

Step 1

1. BRING large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper.

2. 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. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.

3. STIR in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.

NUTRITION (per serving) 398 cal, 30 g pro, 42 g carb, 5 g fiber, 14.5 g fat, 2.5 g sat fat, 47 mg chol, 366 mg sodium