Wok-Seared Chicken Tenders with Asparagus & Pistachios
Recipe from
EatingWell
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.
Ingredients
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1 tablespoontoasted sesame oilsee savings
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1 1/2 poundsfresh asparagus, tough ends trimmed, cut into 1-inch piecessee savings
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1 poundchicken tenders, (see Ingredient Note), cut into bite-size piecessee savings
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4scallions, trimmed and cut into 1-inch piecessee savings
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2 tablespoonsminced fresh gingersee savings
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1 tablespoonoyster-flavored saucesee savings
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1 teaspoonchile-garlic sauce, (see Ingredient Note)see savings
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1/4 cupshelled salted pistachios, coarsely choppedsee savings
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.
Tips:
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: Calories 208, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 67 mg, Sodium 175 mg, Carbohydrate 7 g, Fiber 3 g, Protein 30 g, Potassium 326 mg. Daily Values: Vitamin A 20%, Vitamin C 15%. Exchanges: Vegetable 1, Lean Meat 4, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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