Spice up your weeknight din­ners with th­ese healthy, flavour-filled meals

Th­ese clas­sic Asian dishes are big on healthy flavour. So grab your chop­sticks!

Prevention (Australia) - - Food -


100g baby corn

1 ta­ble­spoon veg­etable oil

500g bone­less skin­less chicken thighs 4 gar­lic cloves, finely chopped

2 red chill­ies, thickly sliced 2 red cap­sicums

1 onion, sliced in half moons

50g roasted cashews

Thai or reg­u­lar basil and steamed rice, to serve CHILLI JAM SAUCE

2 ta­ble­spoons Thai chilli paste or nam prik

(avail­able in Asian gro­cers)

1 ta­ble­spoon fish sauce

2 ta­ble­spoons light soy sauce

Juice 1 lime

4 ta­ble­spoon oys­ter sauce

1. To make the chilli jam sauce, in a small bowl mix together all the in­gre­di­ents and set aside.

2. Bring a pot of wa­ter to a boil. Blanch baby corn for 2 min­utes, then drain, rinse un­der cold wa­ter and drain again.

3. Heat a large wok un­til very hot and add half the oil. Cut the chicken into 3cm pieces. In batches, brown the chicken pieces, leav­ing them for 2–3 min­utes on one side ini­tially so they take on a nice golden colour. Stir-fry un­til golden on all sides, an­other minute or so, then trans­fer to a bowl.

4. Heat the re­main­ing oil in the wok. Add the gar­lic and chilli and keep the heat on medium so they don’t burn. Stir-fry for 1 minute or so un­til golden.

5. Cut the cap­sicums into thick pieces and then add with the onion, cashews and baby corn. Heat for 1 minute, then pour in the chilli jam sauce and add the chicken. Stir-fry un­til ev­ery­thing is heated through and the chilli jam sauce is thick. Serve the stir-fry with steamed rice and basil sprin­kled over.

NU­TRI­TION (per serv­ing) 1611 kJ/385 cal. Pro­tein 30.5g. Sat­u­rated fat 3.7g. Carbs 19.2g. Fi­bre 6.9g. Sodium 2599mg.

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