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Asparagus, Pistachio and Chicken Stir-fry

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    How to Make an AWESOME Stir Fry
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    This recipe uses Wehani, a reddish-brown rice that has the nutritious bran layer intact. Wehani turns an earthy red colour when cooked. Substitute your favourite rice if you do not have it on hand.
    Serves: 4
    Prep Time: 30 min
    Cook Time: 10 min

    Ingredients

    1 lb boneless, skinless chicken breast(s)
    1 cup wehani rice, dry
    1 lb asparagus, fresh
    1 tbsp sesame oil, toasted
    3 tbsp ginger, fresh, minced
    1 tbsp hoisin sauce
    1 tbsp light tamari sauce
    1 tbsp asian hot sauce
    1 cup green onion(s), sliced
    1/4 cup pistachio nuts, dry, roasted, shelled, unsalted

    Food Safety

    Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

    Steps

    1. Cook whole grain Wehani rice in unsalted water according to package directions.

    2. Snap tough ends from asparagus – the bottom inch (2.5 cm) or so. Then cut on an angle into 1-inch (2.5 cm) pieces leaving tips intact. Set aside.

    3. Heat sesame oil in a wok, or large skillet, over medium-high heat. Add the asparagus and sauté for 2 minutes.

    4. Cut boneless chicken into 1 inch squares (2.5 cm) and add to skillet. Cook chicken for 4 minutes allowing it to brown on one side. Flip and cook another 4 minutes to brown other side.

    5. Prepare the sauce by combining the ginger, Hoisin sauce, tamari and hot sauce. Continue stirring chicken until it is thoroughly cooked.

    6. Add the asparagus pieces to the wok and stir-fry for approximately 2 minutes. Pour sauce over and combine well. Stir-fry another few minutes until asparagus is just tender-crisp. Add the sliced green onions and toss again.

    7. To serve, place stir-fry over cooked Wehani rice. Garnish with pistachios.

    Nutrition Info

    Per 445 g serving Amount
    Calories420
    Protein34 g
    Fat11 g
    Saturated Fat2 g
    Carbohydrate49 g
    Fibre6 g
    Sugar5 g
    Cholesterol65 mg
    Sodium400 mg
    Per 445 g serving % Daily Value
    Potassium19
    Calcium6
    Iron25
    Vitamin A15
    Vitamin C35
    Vitamin B646
    Vitamin B1222
    Folate31
    Zinc19