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. You could also serve the chicken cashew stir-fry over low-carb cauliflower 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.
Time-Saving Tips
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?
Recipe Card
Chicken Cashew Stir-Fry
Quick gluten-free stir-fry that can be prepared in less than 30 minutes
Servings:4 servings
Ingredients
- 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
Instructions
- 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.
Nutrition Info Per Serving
Nutrition Facts
Chicken Cashew Stir-Fry
Amount Per Serving (0 g)
Calories 304 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 65mg22%
Sodium 634mg28%
Potassium 0mg0%
Carbohydrates 16g5%
Fiber 3g13%
Sugar 7g8%
Protein 30g60%
Vitamin A 0IU0%
Vitamin C 0mg0%
Calcium 0mg0%
Iron 0mg0%
Net carbs 13g
* Percent Daily Values are based on a 2000 calorie diet.
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.
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I love a good stir fry! Never tried adding orange juice, but will give this a whirl! Thanks for sharing!