Healthy in a Hurry: Walnut Chicken With Basil Recipe
This super quick stir-fry is the perfect solution for a busy weeknight. If you don’t own a wok, use a large, heavy frying pan, and make sure to heat the oil well before adding any ingredients. Use Thai basil, rather than Italian, if you can find it at the market.
Walnut Chicken With Basil Recipe
walnut pieces, 1⁄2 cup
low-sodium soy sauce, 3 Tbsp
fresh lime juice, 2 Tbsp
honey, 2 Tbsp
peanut oil, 3 tsp
red bell pepper, 1, seeded and thinly sliced
shallots, 2 large, thinly sliced
boneless, skinless chicken breast halves, 3 (about 5 oz), thinly sliced across the grain
fresh basil leaves, 1⁄2 cup packed, torn into pieces
makes 4 servings
Preheat oven to 350°F. Spread walnuts on a baking sheet and toast until lightly browned and fragrant, about 10 minutes. Immediately pour onto a plate to cool. Set aside.
In a small bowl, whisk together soy sauce, lime juice, and honey. Set aside.
Heat 1 1⁄2 teaspoons of oil in a wok over high heat. Add bell pepper and cook just until wilted, 1–2 minutes. Transfer bell pepper to a plate and add remaining 1 1⁄2 teaspoons oil to pan. Add shallots and cook, stirring constantly, until just beginning to brown, 30 seconds–1 minute.
Add chicken to pan with shallots and cook, stirring often, until opaque throughout, 3–4 minutes. Return bell pepper to pan and stir in soy-sauce mixture, basil, and walnuts. Toss and stir just until basil is wilted, about 1 minute longer. Serve right away.
This one-pot dish boasts protein and nutrients without a lot of calories or carbs. Serve it over brown rice for a hearty, balanced meal.
- Quick-cooking lean protein
- Good source of B vitamins
- Choose skinless chicken breast to reduce saturated fat
- Highest heart-healthy omega-3 fatty acids among nuts
- May help reduce cholesterol and improve brain health
- Source of disease-fighting antioxidants
310 calories, 26 g protein, 17 g carbs, 16 g fat (2 g saturated fat), 70 mg cholesterol, 2 g fiber, 530 mg sodium
Credit: Healthy in a Hurry by Karen Ansel, MS, RD (text) and Charity Ferreira (recipes). $34.95, Weldon Owen Publishing.
Photo credit: Maren Caruso