Mind and Body

Tanya's Tasty Tips: Meal Makeover (Chicken with Asparagus and Cashews)

This chicken dish offers a fresh, satisfying meal that keeps within a low-fat definition (only 8 grams of fat per serving). It's perfect when you're short on time and lower in calories than anything you'll find on your Chinese takeout menu. A typical almond cashew chicken dish from your local Chinese restaurant can pack as many as 850 calories and 33 grams of fat! What a difference! For variety, feel free to substitute green beans for the asparagus, and pistachio nuts for the cashews.


2 tbsp toasted sesame oil 1 1/4 pounds fresh asparagus, cut into 1-inch pieces 1 pound chicken tenders, cut into bite size pieces 3 scallions, trimmed and cut into 1-inch pieces 2 tbsp minced fresh ginger 1 tbsp oyster sauce 1/4 cup cashews, coarsely chopped


1. Heat oil in a wok or large skillet over high heat. Add asparagus and cook, stirring for 2 minutes. 2. Add the chicken, and cook for 4 minutes, or until the chicken is browned and cooked through. 3. Stir in the scallions, ginger, and oyster sauce; cook for another 2 minutes. 4. Stir in the cashews and serve immediately.

Serves 4

Nutritional Content: 208 calories a 7 g carbohydrates a 3 g fiber a 30 g protein a 8 g total fat a 1 g sat fat a 175 g sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto



Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

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