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Skinny Cashew Chicken and Broccoli

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Skinny Cashew Chicken and Broccoli
  • Prep 30 min
  • Total 30 min
  • Servings 4
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55% less sat fat • 52% less fat • 21% fewer calories than the original recipe. We cut the fat in this dish by using less cashews. Brown rice and veggies raise the fiber.
Updated Mar 11, 2016

Ingredients

  • 2 teaspoons canola oil
  • 1 lb boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 teaspoon finely chopped gingerroot
  • 2 cups fresh broccoli florets
  • 1 cup Progresso™ reduced-sodium chicken broth (from 32-oz carton)
  • 1/8 teaspoon crushed red pepper flakes
  • 2 cups frozen sugar snap peas (from 24-oz bag)
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons rice vinegar
  • 1 tablespoon cornstarch
  • 1 teaspoon sugar
  • 2 medium green onions, sliced (2 tablespoons)
  • 3 cups hot cooked brown rice
  • 1/4 cup salted roasted cashew halves and pieces
Make With
Make With
Progresso Broth

Steps

  • 1
    In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken and gingerroot; cook and stir 4 to 5 minutes or until chicken begins to brown.
  • 2
    Add broccoli, 1/2 cup of the broth and the pepper flakes. Cover; cook over medium heat 2 minutes, stirring once. Add peas; cook 2 to 4 minutes longer, stirring once, until vegetables are crisp-tender.
  • 3
    In small bowl, mix remaining 1/2 cup broth, the soy sauce, vinegar, cornstarch and sugar; stir into chicken mixture. Add onions; cook, stirring frequently, until sauce is thickened and bubbly. Serve over rice; sprinkle with cashews.

Tips from the Betty Crocker Kitchens

  • tip 1
    We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.
  • tip 2
    If you choose to cook regular brown rice, be sure to start it before you begin stir-frying—it will take about 45 minutes to cook. The instant type takes only about 10 minutes.
  • tip 3
    Frozen broccoli can be substituted for the fresh.
  • tip 4
    Look for packages of pre-cut chicken for stir-fry in the meat department.

Nutrition

440 Calories, 11g Total Fat, 35g Protein, 51g Total Carbohydrate, 6g Sugars

Nutrition Facts

Serving Size: 1 Serving (1 cup chicken mixture and 3/4 cup rice)
Calories
440
Calories from Fat
100
Total Fat
11g
18%
Saturated Fat
2g
11%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
660mg
27%
Potassium
510mg
15%
Total Carbohydrate
51g
17%
Dietary Fiber
8g
32%
Sugars
6g
Protein
35g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
40%
40%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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