Healthy Chicken & Cashew Stir Fry With Cauliflower Rice Recipe
Ingredients
- 2 cloves garlic, crushed
- 2 tsp fresh ginger, grated
- 1 tbs salt-reduced soy sauce
- pepper
- 2 small skinless chicken breasts, trimmed of fat, thinly sliced
- 3/4 cup unsalted cashews
- olive or canola oil spray
- 1/2 cauliflower, roughly chopped
- 1 head broccoli, cut into florets
- 2 tbs honey
- 2 tbs oyster sauce
- 200 g snow pea, ends trimmed
- 410 g can baby corn spears, drained
- 4 small spring onions (including green tops), cut into 2-3cm pieces
Method
- Combine garlic, ginger, soy sauce, pepper and chicken in a small bowl; set aside to marinate while vegetables are prepared.
- Heat a non-stick wok or large frypan to high. Add cashews and dry-fry for a minute or until browned; remove from pan and set aside.
- Chop cauliflower very finely or place into the bowl of a food processor and process with blade attachment until it looks like couscous. Transfer to a large microwave-safe bowl, cover and cook on HIGH (100%) for 6-8 minutes until cauliflower grains are tender. Keep covered and set aside.
- Meanwhile, spray pan with oil and heat to high. Add half the chicken (with its marinade) and stir-fry for 2 minutes until browned. Set aside and repeat with remaining chicken.
- Respray pan, add broccoli and stir-fry for 3 minutes, until just tender.
- Add honey, oyster sauce and 2 tablespoons water to the pan along with snow peas, corn, spring onions and chicken including any juices; stir-fry for another 3 minutes til heated through.
- Divide cauliflower and chicken stir-fry between plates and serve sprinkled with cashews.
Hint
Cover dish, refrigerate and marinate chicken for as long as time permits, from 30 minutes to overnight.
Do not discard the broccoli stalk; use a peeler to remove the hard outer layer then dice the remaining vegetable and add to stir-fry.
For more heat add a chopped red chilli to the chicken marinade. Substitute chicken for kangaroo steak, lean pork, beef or tofu. Use any combination of vegetables such as asparagus, bean shoots, cabbage, capsicum, carrots, celery, Chinese vegetables, green beans, mushrooms, onion, spinach, water chestnuts and zucchini.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1663 kJ | 501 kJ |
| 397 Cal | 120 Cal | |
| Protein | 31.3 g | 9.4 g |
| Fat, total | 16.8 g | 5.1 g |
| — saturated | 3 g | 0.9 g |
| Carbohydrate | 25.8 g | 7.8 g |
| — sugars | 20 g | 6 g |
| Sodium | 946.8 mg | 285.5 mg |
| Fibre | 9.6 g | 2.9 g |
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Comments (7)
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Very nice and flavoursome, will definitely make again
Anonymous
Posted on: 14 Apr 14 -
The cauliflower is a great alternative to rice! Family response was 'We have to have this again - regularly'.
Anonymous
Posted on: 03 Feb 14
