Here’s my “restaurant quality” authentic chicken stir-fry recipe that tastes just like you got it at your local Chinese take-out restaurant— except it has fewer calories. And of course, it contains no MSG! Use a low-sodium soy sauce if you’re cutting back on sodium.

Nutritional Breakdown
Protein: 21.1%; Carbohydrate: 52.1%; Fat: 26.8% Totals Per Serving
Calories: 409; Protein: 21.8g; Carbohydrate: 54.0g; Fat: 12.3g; Cholesterol: 28mg; Sodium: 839mg

1 tablespoon peanut oil
2 cloves minced garlic
1/4 cup Tamari soy sauce
1/4 cup water
3 cups cooked brown rice
1 cup cubed cooked chicken breast
1/4 cup cashews
9-ounce package frozen sugar snap peas (rinsed in a colander with warm water to thaw)
1/3 cup sliced water chestnuts
2 tablespoons chopped scallions

Heat the peanut oil in a large skillet or wok, add garlic and brown lightly; add Tamari and water, stir. Add rice and stir to coat. Add chicken, cashews, peas, and water chestnuts. Stir until heated through. Garnish with scallions. Makes four servings.