Chicken and cashew nut stir-fry
Nuts such as cashew nuts help to control blood sugar and cholesterol, especially if eaten raw.
Preparation time: 20 minutes Cooking time: 15 minutes
15 ml (1T) oil 400 g chicken breast fillets, cut in strips salt and pepper 2 egg whites, lightly whisked 125 ml (½ c) cornflour 2 onions, sliced in thin rings 1 red pepper, cut in strips 200 g tender-stem broccoli, broken into pieces 2 garlic cloves, crushed 5 ml (1 t) grated fresh ginger 30 ml (2 T) soy sauce 30 ml (2 T) sherry or teriyaki sauce few drops of fish sauce 80 ml (¹⁄₃ c) cashew nuts 4 spring onions, chopped (optional) low-GI basmati rice to serve
1 Heat 15 ml (1 T ) oil in a pan or wok until hot. Season the chicken with salt and pepper. Dip the chicken into the egg white, then the cornflour and stir-fry until browned. Cover and steam-fry until just done. Don’t overcook because the chicken will lose its crispy coating. 2 Remove the chicken strips and brush the pan or wok with oil. Add the vegetables, garlic and ginger, stir to mix well and cover. Steam-fry until just done and still crisp. 3 Add the sauces and stir well. Return the chicken to the pan or wok, stir well and heat for 1-2 minutes. 4 Stir in the cashew nuts and sprinkle the spring onions on top, if using. 5 Serve with basmati rice.