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.

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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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.

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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Wok-Seared Chicken Tenders with Asparagus & Pistachios

Ingredients

directions

notes

nutritional information