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 or noodles, with a simple salad of arugula and orange sections dressed in a light vinaigrette.

Victoria Abbott Riccardi

Used by permission. (c) Eating Well, Inc.

Wok-Seared Chicken Tenders with Asparagus & Pistachios

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    Ingredients

    1 tablespoon toasted sesame oil 2 tablespoons minced fresh ginger
    1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces 1 tablespoon oyster-flavored sauce
    1 pound chicken tenders, (see Ingredient Note), cut into bite-size pieces 1 teaspoon chile-garlic sauce, (see Ingredient Note)
    4 scallions, trimmed and cut into 1-inch pieces 1/4 cup shelled salted pistachios, coarsely chopped

    directions

    Prep: 25 min Total: 30 min (Quick)
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      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.

    notes

    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.

    nutritional information

    Calories:
    207
    Fiber:
    3 g
    Fat:
    8 g
    Saturated Fat:
    1 g
    Carbohydrates:
    8 g
    Protein:
    30 g
    Sodium:
    269 mg
    Monounsaturated Fat:
    3 g
    Exchanges:
    1 vegetable , 4 very lean meat, 1 fat
    Cholesterol:
    67 g
    Carbohydrate Servings:
    1/2
    Potassium:
    324 mg
    Nutrition Bonus:
    Folate (35% daily value), Vitamin A (20% dv), Vitamin C (15% dv).
    Added Sugars:
    0 g
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