Wok-Seared Chicken Tenders with Asparagus & Pistachios Here’s an East-meets-West stir-fry that will soon become a family favorite. Serve it over rice, with a simple salad of arugula and orange sections dressed in a light vinaigrette. Makes 4 servings Active Time: 25 minutes Total Time: 25 minutes Course: Dinner Ingredients •1 tablespoon of toasted sesame oil •1 1/2 pounds of fresh asparagus, tough ends trimmed, cut into 1-inch pieces •1 pound of chicken tenders (see Ingredient Note), cut into bite-size pieces •4 scallions, trimmed and cut into 1-inch pieces •2 tablespoons of minced fresh ginger •1 tablespoon of oyster-flavored sauce •1 teaspoon of chile-garlic sauce (see Ingredient Note) •1/4 cup of shelled salted pistachios, coarsely chopped Directions 1.Heat oil in a wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring, for 4 minutes. Stir in scallions, ginger, oyster sauce and chile-garlic sauce; cook, stirring, until the chicken is juicy and just cooked through, 1 to 2 minutes more. Stir in pistachios and serve immediately. Tip Ingredient Notes: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded "chicken fingers." Chile-garlic sauce is a blend of ground red chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian-food section of large supermarkets. It will keep in the refrigerator for up to 1 year. Nutrition information Per serving: 224 calories; 8 g carbohydrates; 10 g fat (2 g sat, 4 g mono); 27 g protein; 63 mg cholesterol; 3 g dietary fiber; 510 mg potassium; 278 mg sodium. Nutrition bonus: Folate (36% daily value), Vitamin A (22% dv), Vitamin C (17% dv)
Posted on: Fri, 02 Aug 2013 19:45:38 +0000
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