"Healthified" Cashew Chicken and Broccoli

By Jackie618

Recipe from Eat Better America

440 calories/serving

Ingredients

• 2 teaspoons canola oil
• 1 lb boneless skinless chicken breasts, cut into 1-inch pieces
• 1 teaspoon finely chopped gingerroot
• 2 cups fresh broccoli florets
• 1 cup Progresso® reduced-sodium chicken broth (from 32-oz carton)
• 1/8 teaspoon crushed red pepper flakes
• 2 cups Green Giant® frozen sugar snap peas (from 24-oz bag)
• 3 tablespoons reduced-sodium soy sauce
• 2 teaspoons rice vinegar
• 1 tablespoon cornstarch
• 1 teaspoon sugar
• 2 medium green onions, sliced (2 tablespoons)
• 3 cups hot cooked brown rice
• 1/4 cup salted roasted cashew halves and pieces

Details

Servings 4
Adapted from eatbetteramerica.com

Preparation

Step 1

1. In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken and gingerroot; cook and stir 4 to 5 minutes or until chicken begins to brown.
2. Add broccoli, 1/2 cup of the broth and the pepper flakes. Cover; cook over medium heat 2 minutes, stirring once. Add peas; cook 2 to 4 minutes longer, stirring once, until vegetables are crisp-tender.
3. In small bowl, mix remaining 1/2 cup broth, the soy sauce, vinegar, cornstarch and sugar; stir into chicken mixture. Add onions; cook, stirring frequently, until sauce is thickened and bubbly. Serve over rice; sprinkle with cashews.
High Altitude (3500-6500 ft): No change.

Nutritional Information
1 Serving (1 cup chicken mixture and 3/4 cup rice): Calories 440 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 70mg; Sodium 660mg; Total Carbohydrate 51g (Dietary Fiber 8g, Sugars 6g); Protein 35g Percent Daily Value*: Vitamin A 15%; Vitamin C 40%; Calcium 8%; Iron 20% Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 3 Vegetable; 3 Lean Meat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.