I have a confession: for years, Friday night was my official “no-cooking” night. My go-to was always Chinese takeout, and my absolute favorite was that perfectly sweet, salty, and sticky cashew chicken. When I first started the DASH diet, I honestly thought those days were over for good. How could anything that delicious ever be heart-healthy? Well, I made it my mission to prove myself wrong. After a lot of experimenting, I finally cracked the code. This amazing low sodium cashew chicken recipe has all the crave-worthy flavor of the original, but it’s packed with vibrant veggies and lean protein.
So, Is Chinese Cashew Chicken Healthy Now?
You bet it is! We didn’t have to sacrifice flavor, we just had to make a few smart, simple swaps to turn this classic comfort food into a weeknight winner. This is exactly how we transformed it into a perfect DASH diet chicken skillet:
- Goodbye, Soy Sauce: Traditional soy sauce is a major source of sodium. We swapped it for coconut aminos, which bring that same deep, savory umami flavor and dark color with a fraction of the sodium.
- Leaner is Better: Instead of using a higher-fat chicken, we’re using extra-lean (99% lean!) ground chicken. It keeps the dish light and significantly lowers the saturated fat content.
- Just a Touch of Sweetness: Many takeout sauces are loaded with added sugar. Here, we use just a little pure maple syrup to create that glossy glaze and signature sweet-and-savory balance without overdoing it.
But How Do You Add Flavor Without Salt?
This is the number one question I get, and it’s my favorite one to answer because it’s where the magic happens! Building incredible flavor has nothing to do with emptying a salt shaker. Instead, it’s about layering different tastes.
The secret to this healthy chicken and vegetable stir fry is a powerhouse sauce. The coconut aminos provide the savory base, smoked paprika adds a wonderful, smoky depth, and a splash of apple cider vinegar cuts through the richness with a bright, tangy note. And of course, plenty of fresh garlic and onion create an aromatic foundation that makes the whole dish sing. It’s proof that you can get incredible taste while keeping things heart-healthy.
What Can I Eat for Dinner on the DASH Diet?
If you’re just starting your journey, that question can feel huge and overwhelming. My best advice? Start right here. Recipes like this one are the perfect answer to, “What can I eat for dinner on the DASH diet?”
Don’t think of it as a diet of restriction. Think of it as a way of eating that celebrates amazing, fresh ingredients. You’re not giving up flavor; you’re just discovering new ways to create it. This skillet is packed with colorful veggies, filling fiber, and lean protein—all the things your body loves—and it tastes absolutely incredible.
Here is exactly how you can make this delicious and healthy meal for your family tonight!
Healthy 30-Minute Cashew Chicken Skillet
Ingredients
For the Skillet:
- 1 Tbsp 15 mL avocado oil
- 1 ⅔ lbs 765 g extra-lean ground chicken (99% lean)
- 1 large yellow onion diced
- 3 large carrots peeled and thinly sliced
- 2 red bell peppers seeded and chopped
- 1 ¼ lbs 565 g fresh green beans, trimmed and halved
For the Savory Glaze:
- ⅔ cup 160 mL unsalted chicken broth, divided
- 4 Tbsp 60 mL coconut aminos
- 3 Tbsp 45 mL apple cider vinegar
- 2 Tbsp 30 mL pure maple syrup
- 4 cloves garlic finely minced
- 1 tsp 2 g smoked paprika
- ½ tsp 1 g ground black pepper
- 2 tsp 6 g arrowroot starch
For Garnish:
- ¾ cup 90 g unsalted roasted cashews, roughly chopped
- 3 scallions green parts only, thinly sliced
- 1 Tbsp 9 g toasted sesame seeds
Instructions
- Prepare the Sauce: In a small bowl, whisk coconut aminos, apple cider vinegar, maple syrup, garlic, smoked paprika, and black pepper. In a separate cup, mix arrowroot starch with 2 Tbsp of the chicken broth to make a slurry. Set both aside.
- Sauté the Vegetables: Heat avocado oil in a wide Dutch oven or large skillet over medium-high. Add carrots and green beans. Cook 5 to 7 minutes until bright and crisp-tender. Add onion and bell peppers. Cook 3 to 5 minutes until the onion softens.
- Cook the Chicken: Push vegetables to the sides. Add ground chicken to the center, break it up, and cook 6 to 8 minutes until no pink remains and it reaches 165°F (74°C).
- Combine and Glaze: Pour in the prepared sauce and the remaining chicken broth. Stir, scraping up any browned bits, and bring to a simmer.
- Thicken: Re-whisk the slurry, then pour it in while stirring constantly. Cook 1 to 2 minutes until the sauce turns glossy and thickens.
- Serve: Remove from heat. Divide among six bowls and top with cashews, scallions, and sesame seeds.
Notes
- For a lower added-sugar option, use 1 to 1½ Tbsp maple syrup to taste.
- If following DASH-style eating, choose unsalted broth and unsalted nuts, and taste before adding any extra salt.
Nutrition Information
Serving Size: ⅙ of recipe (approx. 350 g)- Calories: 360 kcal
- Total Fat: 12.2 g
- Saturated Fat: 2.2 g
- Sodium: 245 mg
- Total Carbohydrate: 30 g
- Dietary Fiber: 6 g
- Total Sugars: 14 g Includes 4 g Added Sugars
- Protein: 35 g
Concluding Thoughts
See? You can absolutely have your favorite comfort foods and stay on track with your health goals. This recipe is more than just a meal; it’s proof that you don’t have to choose between food that’s good for you and food that tastes amazing.
I hope you love this low sodium cashew chicken recipe as much as I do. It’s completely transformed my Friday nights, and I know it will do the same for you!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
