Mandarin Chicken With Almonds
Dr. John La Puma explains why the fat in almonds can lower heart disease risk.
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Preparation Time: 20 minutes
Calories: 184 per serving
Percent from Fat: 28%
Food as MedicineSM Ingredient: Almond
Food as MedicineSM TipAlmonds are high in monounsaturated fats, the same type of health-promoting fats found in olive oil, which are associated with reduced risk of heart disease.
Culinary Taste TipKeep the skins on your almonds, because they contain more than 20 potent flavonoids: substances found in plants that help neutralize overly reactive oxygen-containing molecules, and prevent cell damage.
Culinary Technique TipNo time to prepare fresh chicken for this dish? Buy one already roasted at your grocery store. Just peel off the skin and you're ready to go!
IngredientsOne-quarter cup rice wine vinegar
2 teaspoons dark sesame oil
1 tablespoon minced garlic
1 and one-quarter tablespoons julienned pickled ginger
2 tablespoons low-sodium soy sauce
One-half pound cooked boneless, skinless chicken breast, chopped or julienned
One and one-half cups drained canned mandarin orange segments
One-half cup blanched snow peas
One-half cup drained canned bamboo shoots
One-half cup drained canned water chestnuts
4 cups shredded lettuce
2 tablespoons toasted sliced almonds
PreparationMix the vinegar, sesame oil, garlic, ginger, and soy sauce thoroughly. Add chicken and orange segments; marinate for approximately 10 minutes. Add snow peas, bamboo shoots, and water chestnuts. Distribute lettuce on four serving plates. Top with chicken mixture, sprinkle with almonds, and serve.
SubstitutionsFresh orange segments may substitute for canned mandarin oranges.
TipsThis dish keeps well. If there is any left over, take it on a picnic or have it for a snack.
Nutritional AnalysisTotal fat (g) 5.7;Fat calories (kc) 51;Cholesterol (mg) 49.9;Saturated fat (g) 1.6;Polyunsaturated fat (g) 2.2;Monounsaturated fat (g) 2.7;Fiber (g) 4.1;Carbohydrates (g) 26.3;Sugar (g) 10;Protein (g) 23;Sodium (mg) 485;Calcium (mg) 107;Magnesium (mg) 67
Zinc (mg) 1.5;Selenium (mcg) 57;Potassium (mg) 850;Flavonoids (mg) 2.3;Lycopene (mg) 0;Vitamin A (RE) 185;Beta-carotene (RE) 147
Vitamin C (mg) 77;Vitamin E (mg) 1.0;Thiamin B1 (mg) 0.3;Riboflavin B2 (mg) 0.3
Comments on Mandarin Chicken With Almonds
Another huge hit with my middle school cooking class. Great to see kids really excited about healthy eating.
Thanks again for a great web site!
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