Wok-seared chicken offers quick taste, little fat

This chicken dish offers a fresh, satisfying meal that keeps within a low-fat definition -- only about 8 grams of fat per serving -- and stir-frying it means it's quick and easy to make.

About its ingredients: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately, according to a feature in EatingWell magazine's April-May issue.

Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries like this one, chicken satay or breaded chicken fingers.

For variety, try substituting green beans for the asparagus, shrimp or scallops for the chicken, and cashews or almonds for the pistachio nuts, adjusting the cooking time for the seafood, says EatingWell food writer Victoria Abbott Riccardi, who created the recipe.

Wok-Seared Chicken Tenders with Asparagus and Pistachios

(Start to finish 25 minutes)

1 tablespoon toasted sesame oil

1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces

1 pound chicken tenders, cut into bite-size pieces

4 scallions, trimmed and cut into 1-inch pieces

2 tablespoons minced fresh ginger

1 tablespoon oyster-flavored sauce

1 teaspoon chili-garlic sauce (see note)

1/4 cup shelled salted pistachios, coarsely chopped

Heat oil in a wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring, for 4 minutes. Stir in scallions, ginger, oyster sauce and chili-garlic sauce; cook, stirring, until the chicken is juicy and just cooked through, 1 to 2 minutes more. Stir in pistachios and serve immediately.

Makes 4 servings.

Note: Chili-garlic sauce is a blend of ground red chilies, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian-food section of large supermarkets. It will keep in the refrigerator for up to 1 year.

Nutrition information per serving: 208 cal., 8 g total fat (1 g sat), 67 mg chol., 7 g carbo., 30 g pro., 3 g fiber, 175 mg sodium.