- 1 pound skinless, boneless chicken breasts, cut into strips
- 1/4 cup orange juice
- 1 tablespoon plus 1 teaspoon cornstarch, divided
- 1 teaspoon vegetable oil
- 1/4 cup chopped cashews
- 1 (8-ounce) can sliced water chestnuts, drained
- 1 cup chopped green bell pepper (about 1 large)
- 1/2 cup chopped green onions (about 2)
- 1 tablespoon minced fresh ginger
- 1 cup fat-free, less-sodium chicken broth
- 2 tablespoons low-sodium soy sauce
- 1 (11-ounce) can mandarin oranges in light syrup, drained
- 3 cups hot cooked brown rice
Combine chicken strips, orange juice, and 1 teaspoon cornstarch in a medium bowl; cover and chill 1 hour.
Heat oil in a nonstick skillet over medium heat. Add cashews; cook, stirring constantly, 30 seconds. Remove from pan; set aside. Add chicken mixture to pan. Cook, uncovered, over medium-high heat 8 minutes or until chicken is lightly browned, stirring constantly. Add water chestnuts and next 3 ingredients; cook 5 minutes.
Combine broth, soy sauce, and 1 tablespoon cornstarch; add to chicken mixture. Bring to a boil; reduce heat, and cook, stirring constantly, until thickened. Remove from heat; stir in oranges. Spoon chicken mixture over rice, and sprinkle with cashews. Serve immediately.
At last–a stir-fry recipe that’s not loaded with MSG and other high-sodium ingredients. The vibrant flavor in this chicken dish comes from mandarin oranges, green onions, low-sodium soy sauce and fresh ginger. See our collection of Low-Sodium Recipes for more ways to reduce sodium in your diet.
- Yield: 6 servings (serving size: 3/4 cup chicken mixture and 1/2 cup rice)
|Calories per serving:||311|
|Caloriesfromfat per serving:||0.0%|
|Fat per serving:||5.3g|
|Saturated fat per serving:||0.9g|
|Monounsaturated fat per serving:||0.0g|
|Polyunsaturated fat per serving:||0.0g|
|Protein per serving:||22.4g|
|Carbohydrate per serving:||42.8g|
|Fiber per serving:||1.3g|
|Cholesterol per serving:||44mg|
|Iron per serving:||0.0mg|
|Sodium per serving:||275mg|
|Calcium per serving:||0.0mg|
Good to Know
Nuts are high in fat, but those fats are usually heart-healthy unsaturated fats. Cashews have less fat than other nuts, and 75% of that fat is unsaturated. Try to get mandarin oranges canned with water to cut out extra sugar.