Chicken, Cashew and Vegetable Stir-fry (Serves 4)

Colorful in-season vegetables provide plenty of nutrients.

1 cup quick-cooking brown rice2
tsp cornstarch
3/4 cup low-sodium chicken broth
1/4 cup hoisin sauce
2 tbsp low-sodium soy sauce
1 tbsp chopped ginger
2 cloves garlic, chopped
1 lb boneless, skinless chicken breast, cut into 1/2-inch cubes
1 tbsp peanut (or sesame) oil
1 zucchini, cut into 1-inch pieces
1 yellow squash, cut into 1-inch pieces
1 red bell pepper, cored, seeded and cut into 1-inch pieces
1/3 cup chopped cashews

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.

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

Recipe from Self Magazine