Mandarin Chicken With Almonds: ChefMD®
Aired on Lifetime Television
Sunday, April 30 and August 13, 2006
Show 312
Download Recipe PDF
A high fat food that's good for you? Yes! Almonds are a power food. If eaten daily, and in certain combinations, almonds can lower your risk for heart disease almost 70%. The fat in almonds helps you absorb vitamins D, E, A, and K. Substituting almonds for traditional fats can reduce LDL cholesterol 8-12%. Filled with magnesium and potassium, almonds make the heart strong, and the arteries smooth. A handful of almonds a day can prevent Parkinson's disease. Try this week's ChefMD®-approved recipe of marinated, sliced chicken with mandarin oranges and ginger on a bed of greens and topped with toasted almonds. Yummy!
Mandarin Chicken With Almonds
Preparation time: 20 minutes
4 servings
184 calories per serving
28% from fat
Ingredients:
One-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
Preparation:
Mix 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.
Substitutions:
Fresh orange segments may substitute for canned mandarin oranges.
Nutritional Analysis:
Total 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