Chicken, Cashew and Vegetable Stir-fry

Colorful in-season vegetables provide plenty of nutrients.

Serves 4

Ingredients

• 1cupquick-cooking brown rice
• 2teaspoonscornstarch
• 3/4cuplow-sodium chicken broth
• 1/4cuphoisin sauce
• 2tablespoonslow-sodium soy sauce
• 1tablespoonchopped ginger
• 2cloves garlic, chopped
• 1poundboneless, skinless chicken breast, cut into 1/2-inch cubes
• 1tablespoonpeanut (or sesame) oil
• 1zucchini, cut into 1-inch pieces
• 1yellow squash, cut into 1-inch pieces
• 1red bell pepper, cored, seeded and cut into 1-inch pieces
• 1/3cupchopped cashews

Preparation

1. Cook rice as directed on package (omit added fat). Dissolve cornstarch in broth in a bowl; stir in hoisin and soy sauce; set aside. Toss ginger, garlic and chicken in another bowl. Heat oil in a large pan over medium-high heat; cook chicken until nearly cooked through, 4 minutes. Add zucchini, squash and pepper; cook, stirring, 2 minutes. Add reserved sauce; cook, stirring until sauce is thick, 2 minutes. Add nuts. Serve over rice.

The skinny

463 calories per serving, 12.4 g fat (2.4 g saturated), 53.3 g carbs, 3.9 g fiber, 35.1 g protein