Chicken-Cashew Stir-Fry for #SundaySupper

Chicken-Cashew Stir-Fry

This week’s #SundaySupper features Back to School dishes that can be prepared in 30 minutes or less. Even though The Grillmaster and I don’t have kids at home, there are still nights when we need quick meals due to meetings or other commitments. In these situations, we usually pull out the wok and whip up dinners like Chicken-Cashew Stir-Fry.

We often serve this dish over baby spinach or other greens. We get an extra boost of fiber and vitamins, we don’t have to take the time to cook rice and I don’t have to worry about the extra carbs. If you want to serve this stir-fry with rice, cook a double batch. The next night you can combine the leftover rice with chunks of ham, onions, peas, carrots and eggs to make some quick and tasty fried rice.

I actually timed myself when I was preparing this stir-fry. I shooed The Grillmaster out of the kitchen and pulled it off in about 24 minutes. Your mileage may vary, especially if you have kids underfoot.

Here are a few ways to further reduce prep and cooking time:

  • Use pre-cut fresh or frozen mixed vegetables and substitute them for the red bell pepper and carrots.
  • Use minced garlic from a jar.
  • Use chopped ginger from a jar.
  • Use roasted cashews and skip the step where you toast the raw cashews.
  • Do the first step (marinating the chicken) in the morning. It will save you time when you’re ready to cook and allow the chicken to develop more flavor.
  • Chop everything ahead of time and place each ingredient in a separate bowl next to the wok. Mix the tamari and orange juice in a small bowl ahead of time too.

What’s your favorite quick meal to prepare on a busy night?

Chicken-Cashew Stir-Fry

Adapted from Eat Carbs, Lose Weight by Denise Austin

1 pound boneless, skinless chicken breasts, cut into crosswise strips
4 tablespoons low-sodium tamari or soy sauce, divided
1/2 teaspoon crushed red pepper flakes
3 tablespoons raw cashews
2 tablespoons olive oil, divided
5 garlic cloves, minced
1-1/2 tablespoons minced fresh ginger
1 large red bell pepper, cut into thin strips
2 medium carrots, cut diagonally into thin strips
4 scallions, sliced, divided
1/2 cup orange juice

In a medium bowl, combine chicken, 2 tablespoons tamari and red pepper flakes. Set aside.

Toast cashews in a small nonstick skillet (don’t use any oil). Stir often, for about 3 to 4 minutes, until cashews are lightly browned. Remove from heat and let cool.

Heat 1 tablespoon olive oil in wok over medium-high heat. Add garlic and ginger; stir-fry for a minute or so, until fragrant. Add the chicken and stir-fry for 3 to 4 minutes, until no longer pink.

Add remaining 1 tablespoon olive oil to wok. Add the carrots and stir-fry for about a minute. Add the red bell pepper and stir-fry another 3 minutes or so, until vegetables have softened, but are still crisp. Add half of scallions and cook for another 2 minutes.

Return chicken and its juices to wok. Combine orange juice and remaining 2 tablespoons tamari in a small bowl, then add to wok. Increase heat and bring to a boil, stirring often. Let boil for 30 seconds, then remove wok from heat.

Garnish with remaining scallions and cashews.

Makes 4 servings
Per serving: 304 calories, 13g fat (2g sat), 65mg cholesterol, 634mg sodium, 16g carb, 3g fiber, 7g sugar, 30g protein

Nutritional Analysis: This stir-fry is a good source of Vitamin K, Vitamin B6, Phosphorus and Selenium, and a very good source of Protein, Vitamin A, Vitamin C and Niacin (Source: nutritiondata.com).


The #SundaySupper gang will be sharing Back to School recipes that can be prepared in 30 minutes or less all afternoon on Twitter, Facebook, Pinterest and Instagram on Sunday, August 26, 2012. We will also have a live chat at 7 p.m. EST on Twitter and will be using the hashtag #SundaySupper. We look forward to answering questions, giving tips and inspiring you to spend more time Around the Family Table with those you love! Thanks to Nicole Cook of The Daily Dish Recipes for hosting this event.

Comments

  1. says

    This looks yummy! Thanks for stopping by Granny’s Down Home Southern Cooking. Glad you like the recipe. I grew up the same way. My mama used crackers, onions and egg as her base. I had to make it more fancier to get my grandson to eat fish. LOL!

  2. says

    Cashew-Chicken has been one of my favorite dishes for as long as I can remember – I always seek it out if we go out to eat (at a Chinese restaurant), but don’t make it nearly enough at home. Thanks for the inspiration…this sounds absolutely perfect and I’ll be making it for dinner soon!

  3. says

    This looks and sounds healthy, amazing and delish. Love raw cashews. Used to eat them fresh off the trees ( after hulling them of course) in India. Adding them to a dish must be quite exotic and healthy. Can’t wait to try this :)

  4. says

    Oh my goodness you made chicken stir-fry, one of my favourites, and you added cashews. I think I am in love! And the addition of orange juice intrigues me.

  5. says

    Way to go with the timing – I don’t think my meal actually made it under the 30 minute mark but shhh, don’t tell! I love making stir-fries and this one looks and sounds super yummy (especially with the cashews, one of my favourite nuts). Mmm, I can also imagine the flavour punch provided by the addition of orange juice.

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