Meals Matter

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Contributed By: wantshealthymeals
Flat-Belly Diet/ Prevention

Ingredients

• 3 c Sm broccoli florets with short stems (about 1/2 lb crowns)

• 2 lg carrots, cut into thin diagonal slices (2 c)

• 5 oz Soba noodles

• 1 tbsp Olive oil

• 1 tbsp Minced fresh ginger

• 3 lg cloves garlic, minced

• 2 boneless, skinless chicken breast halves (6 oz each), sliced crosswise

• 1 tbsp Reduced-sodium soy sauce

• 1 tsp Toasted sesame oil

• 3 med scallions, thinly sliced (about 1/2 c)

• 1/2 c Reduced-sodium, fat-free chicken broth

• 1/2 c Raw, unsalted cashews (3 oz), lightly toasted (MUFA)

Preparation

1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper.

2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.

3. Stir in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.

Nutritional info per serving: 398 cal, 30 g pro, 42 g carb, 5 g fiber, 14.5 g fat, 2.5 g sat fat, 47 mg chol, 366 mg sodium

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