Cooking Done Light

Cashew chicken is quickly becoming a very popular menu item at Chinese restaurants, and it’s no surprise. The delicious, crunchy cashews add a sensational flavor to the chicken and vegetables. Unfortunately, the cashew chicken served at most of these restaurants is loaded with fat and calories because it is smothered in a goopey, rather heavy sauce. This version has far less calories and fat, but still has a fantastic flavor and an amazing sauce. Once you try it, you’ll never order the take out version again!!

1 pound (about 4 large) boneless, skinless chicken breasts (cut into strips or pieces)

1 tablespoon cornstarch

1 tablespoon dry white wine (or chicken broth if you don’t have wine)

1 tablespoon reduced sodium soy sauce

1/2 teaspoon garlic powder

1 teaspoon extra virgin olive oil

6 green onions (scallions), cut into 1-inch pieces

2 cups sliced mushrooms

1 red or green bell pepper, cut into strips

1 can (6 ounces) sliced water chestnuts, rinsed and drained

2 tablespoons hoisin sauce (optional)

2 cups cooked brown rice

1/4 cup cashews, raw or toasted

Place the chicken in large resealable food storage bag. Blend the cornstarch, wine, soy sauce and garlic powder in small bowl until smooth and then pour it into the bag over the chicken pieces. Seal the bag tightly and shake it around a little to coat the chicken. Place the bag in the fridge for at least an hour (or as long as overnight) to marinate.

When ready, drain the chicken and discard the marinade. Heat the oil in a wok or large nonstick skillet over medium-high heat. Add the onions and stir-fry for 1 minute. Add chicken and stir-fry for 2 minutes (or until slightly browned). Add the mushrooms, bell pepper and water chestnuts and stir-fry for about 3-4 minutes (or until vegetables are crisp-tender and chicken is cooked through). Stir in the hoisin sauce if using and cook 1 minute or until heated through.
Serve the chicken and vegetable mixture over the cooked rice and top each serving evenly with cashews.

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Makes 4 servings. Per Serving: 264 calories, 6 g total fat, less than 1 g saturated fat, 0 g trans fat, 31 g carbohydrates, 4 g fiber, 0 g added sugar, 21 g protein, 83 mg sodium , 36 mg cholesterol