Healthified Cashew Chicken and Broccoli

55% less sat fat • 52% less fat • 21% fewer calories than the original recipe. It's not nutty to serve chicken with cashews. We cut the fat in this dish by using half the cashews. Brown rice and more veggies raised the fiber to new heights.

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( 28 Ratings)

28 Ratings

5 Stars 29%

4 Stars 36%

3 Stars 25%

2 Stars

1 Stars

Member Reviews ( 11 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 120
Fat Reduced By 12g
Dietary Fiber Added 6g

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (1 cup chicken mixture and 3/4 cup rice)

Calories: 440
Calories from Fat: 100),

% Daily Value

Total Fat: 11g; 11%
(Saturated Fat 2g, 2% Trans Fat 0g 0% ),
Cholesterol: 70mg; 70%;
Sodium: 660mg; 660%;
Total Carbohydrate: 51g; 51%
(Dietary Fiber 8g 8% Sugars 6g 6% ),
Protein: 35g; 35%

% Daily Value*:

Vitamin A: 15%;
Vitamin C: 40%;
Calcium: 8%;
Iron: 20%;

Exchanges:

2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

3 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 30 min
Total Time 30 min
Servings 4

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

Directions

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.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1 tablespoon vegetable oil	2 teaspoons canola oil
1 cup chicken broth	1 cup Progresso® reduced-sodium chicken broth (from 32-oz carton)
3 tablespoons soy sauce	1/8 teaspoon crushed red pepper flakes
3 cups hot cooked white rice	2 cups Green Giant® frozen sugar snap peas (from 24-oz bag)
1 cup salted roasted cashews	3 tablespoons reduced-sodium soy sauce
	2 teaspoons rice vinegar
	3 cups hot cooked brown rice
	1/4 cup salted roasted cashew halves and pieces

Nutritional Highlights

Calories		560 (before) 440 (after)
Dietary Fiber		2 g (before) 8 g (after)
Fat		1 1/2 (before) 0 (after)
Total Fat		23 g (before) 11 g (after)
Vitamin A (%DV)		6 (before) 15 (after)

Did You Know?

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Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

If you choose to cook regular brown rice, be sure to start it before you begin stir-frying—it will take about 45 minutes to cook. The instant type takes only about 10 minutes.

Frozen broccoli can be substituted for the fresh.

Look for packages of pre-cut chicken for stir-fry in the meat department.

Reviews

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1 - 3 of 11 Reviews View All

Posted 1/23/2013 4:07:53 AM REPORT ABUSE abhinav said:

Rating:

nice

Posted 7/16/2010 10:45:46 AM REPORT ABUSE Member said:

Rating:

Very good dinner! My husband has high cholesterol and blood pressure so we try our best to eat healthy. I did not add sugar and I used cashews that were lightly salted. Especially since the cashews are added to a mixture of other ingredients, you wouldn't know the difference if there were more salt. I would recommend looking at chicken broth before buying because the one I used is organic, regular chicken broth and was only 5mg higher in sodium than the Progresso reduced-sodium chicken broth recommended.

Posted 6/25/2010 10:08:06 AM REPORT ABUSE Mellie13 said:

Rating:

We both loved this! My husband loves greasy chinese take out and he loved this! I followed the recipe (except we used jasmine rice) and think I will next time as well.

1 - 3 of 11 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations.