Chicken and Vegetable Stir Fry with Cashew Rice
If you (like just about everyone I work with) are working on your New Year’s Resolution to eat healthier, you probably have not been aided much by this blog. There have been some seriously unhealthy things around here lately, but I swear, that’s not all we eat! To prove it, here’s a recipe for last night’s dinner, a stir fry dish adapted from Cooking Light magazine.
If you’re looking for healthy recipes and enjoy cooking, you really can’t go wrong with Cooking Light. I get their “Dinner Tonight” emails daily, which is actually where the inspiration for this meal came from.
Chicken & Vegetable Stir Fry with Cashew Rice
Adapted from Cooking Light magazine
- 1 batch Alton Brown’s Baked Brown Rice, recipe follows
- 1/3 cup chopped green onions
- 1/4 cup dry-roasted cashews, salted and coarsely chopped
- 1/2 teaspoon salt
- 2/3 cup chicken stock
- 2 tablespoons cornstarch, divided
- 3 tablespoons soy sauce, divided
- 2 tablespoons honey
- 1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
- 1 tablespoon canola oil, divided
- 1 tablespoon grated peeled fresh ginger
- 2 garlic cloves, minced
- 2 cups sugar snap peas, trimmed (about 6 ounces)
- 1 cup chopped red bell pepper (about 1)
- 1 can sliced water chestnuts
- Cook the rice according to the recipe below. Stir in 1/3 cup chopped green onions, and chopped dry-roasted cashews; set aside, and keep warm.
- Whisk together 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons soy sauce, and honey in a small bowl, and set aside.
- Combine chicken, remaining 1 tablespoon cornstarch, and the remaining 1 tablespoon soy sauce in a bowl, tossing well to coat. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken; sauté 4-6 minutes or until browned. Remove from pan.
- Add remaining 1 teaspoon oil to pan. Add water chestnuts, ginger, and garlic; sauté 1 minute. Add peas and bell pepper to pan; sauté 1 minute. Stir in pork; sauté 1 minute. Add reserved broth mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly. Serve over cashew rice.
Nutritional Information (For 1 & 1/2 cups of chicken mixture, and 1/2 cup cashew rice): Calories: 460 (23% from fat), Fat: 11.8g (sat 2.5g,mono 6.2g,poly 2.3g), Protein: 31.8g, Carbohydrate: 55.9g, Fiber: 3.6g, Cholesterol: 74mg, Iron:4.6mg, Sodium:787mg, Calcium:73mg
Note: This recipe is flexible; almost a method, rather than a recipe. The original called for pork, onions, and mushrooms, but I made the swaps as you see above–and it was just as good. Broccoli would also be at home here, or maybe those baby corns, bamboo shoots, some carrots, cabbage, or bok choy. It could be spiced up with red pepper flakes, if that’s more to your liking. I’d add about 1/4th of a teaspoon to the remainder of the sauce, if you want a spicier dish.
Alton Brown’s Baked Brown Rice
This is by far the easiest and best brown rice recipe I’ve come across. It’s literally fool-proof, and after you taste the chewy, nutty texture, you’ll never go back to Minute Rice again.
- 1 1/2 cups brown rice, medium or short grain
- 2 1/2 cups water
- 1 tablespoon unsalted butter
- 1 teaspoon kosher salt
- Preheat the oven to 375 degrees F.
- Place the rice into an 8-inch square glass baking dish.
- Bring the water, butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with heavy-duty aluminum foil. Bake on the middle rack of the oven for 1 hour.
- After 1 hour, remove cover and fluff the rice with a fork. Serve immediately.