Broccoli Cashew Stir-Fry w Vegan Option

15 40 311
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Broccoli Cashew Stir-Fry w Vegan Option
Health Highlights

Ingredients


1/4 cup Water (for sauce)
1 tbsp Soy sauce, low sodium (for sauce)
1 tsp Black pepper (for sauce)
1 tbsp Cornstarch (for sauce)
2 clove(s) Garlic (minced, for sauce)
1 tsp minced Ginger root (for sauce)
1 tsp Honey (for sauce)
454 gm Chicken breast, boneless, skinless (chopped -- OR 1 block firm Tofu)
1/2 cup Cashew nuts, raw (chopped)
3 stalk(s) Green onion (sliced, separate the white parts from the green parts)
1 tsp Sesame oil (or canola oil)
4 cup Broccoli, raw (chopped)
2 cup White mushrooms (chopped)
1 cup whole Snow peas, raw
2 cup Bok choy (chopped)

Instructions


  1. Cook rice as directed on the packaging.
  2. In a small bowl, mix together soy sauce, black pepper, cornstarch, garlic, ginger, honey for the sauce. Set aside.
  3. Heat a large frying pan or wok over medium-high heat. Add cashews and roast for 2 - 3 minutes. Stirring frequently. Careful not to burn them. Set aside the green parts of the green onion.
  4. In the same pan, add the sesame oil and heat over medium-high heat. Add the white parts of the green onion, broccoli, and mushrooms. Sauté for about 5 minutes or until broccoli is starting to become tender. Add water, if needed, to stop browning or burning.  Pour ingredients into a bowl.
  5. Saute chicken (or tofu) until cooked.  
  6. Return broccoli mixture to pan, and add the snow peas and bok choy and sauté for 2 minutes.
  7. Add the sauce and sauté for about 3 - 5 minutes or until the sauce thickens. Remove from heat and add in the cashews and green parts of the green onion.
  8. Serve with brown rice.

Nutrition Facts

Per Portion

Calories 311
Calories from fat 107
Calories from saturated fat 19.4
Total Fat 11.9 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.1 g
Cholesterol 83 mg
Sodium 278 mg
Potassium 1119 mg
Total Carbohydrate 19.6 g
Dietary Fiber 4.4 g
Sugars 6.2 g
Protein 34 g

Dietary servings

Per Portion


Meat 1.3
Meat Alternative 0.5
Vegetables 3.6

Energy sources


Pygal22%436.5380519143893127.8917949448368934%434.1877204932537264.0199496359205743%294.08895551022965177.1294953994941722%34%43%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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