Try this healthier Chinese dish that can be made in a snap at home.

Chicken and Vegetables with Cashews

Makes: 6 servings
Serving Size: 1 cup

1 14.5-ounce can fat-free, reduced-sodium broth
4 cups water
1 pound boneless, skinless chicken breasts
2 teaspoons sesame oil
Cooking spray
2 medium carrots, sliced into thin sticks
2 medium celery stalks, chopped
2 cups pea pods
3 cups broccoli florets
¼ cup cashews
2 tablespoons cold water
1 tablespoon cornstarch
1 tablespoon lite soy sauce
½ teaspoon crushed red pepper flakes
½ teaspoon salt

1. In a large soup pot, bring broth and water to a boil. Reduce to a low simmer and add chicken breast. Simmer chicken breast for 20 minutes. Remove from liquid and reserve 1 cup of the broth.
2. Using a fork, shred the ckicken meat and set aside.
3. Add sesame oil and generous amount of cooking spray to a large nonstick skillet or work over medium-high heat. Add carrots, celery, pea pods and broccoli and stir-fry 3-4 minutes. Add cashes and chicken to skillet.
4. In a small bowl, whisk together cold water, cornstarch, soy sauce, crushed red pepper, and salt. Whisk in reserved chicken broth. Pour liquid over vegetables and chicken. Bring to a boil and reduce heat to simmer for 2 minutes.
5. Serve over brown rice.

Nutrition Information: 175 Calories, 6g Total Fat, 1g Saturated Fat, 45mg Cholesterol, 401 mg Sodium, 10g Total Carbohydrate, 3g Dietary Fiber, 4g Sugars, 20g Protein

Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at

Read Lara's bio here.

Read more of Lara Rondinelli's columns.

NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.


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Last Modified Date: February 16, 2013

All content on is created and reviewed in compliance with our editorial policy.

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by Brenda Bell
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...
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