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Healthified Cashew Chicken and Broccoli

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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.

  • 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 reduced-sodium chicken broth
1/8
teaspoon crushed red pepper flakes
2
cups frozen sugar snap peas
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.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 120
  • Fat Reduced By 12g
  • Dietary Fiber Added 6g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (1 cup chicken mixture and 3/4 cup rice)
Calories
420
(
Calories from Fat
100),
% Daily Value
Total Fat
12g
12%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
680mg
680%;
Total Carbohydrate
46g
46%
(Dietary Fiber
6g
6%
  Sugars
4g
4%
),
Protein
34g
34%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
45%;
Calcium
6%;
Iron
20%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

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)
Total Fat
 
 
23 g (before)
11 g (after)
Vitamin A (%DV)
 
 
6 (before)
15 (after)

Did You Know?

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.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (1 cup chicken mixture and 3/4 cup rice)
Calories
420
(
Calories from Fat
100),
% Daily Value
Total Fat
12g
12%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
680mg
680%;
Total Carbohydrate
46g
46%
(Dietary Fiber
6g
6%
  Sugars
4g
4%
),
Protein
34g
34%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
45%;
Calcium
6%;
Iron
20%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

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