Chicken and cashew nut stir-fry

YOU Diabetics - - Contents -

Nuts such as cashew nuts help to con­trol blood sugar and choles­terol, es­pe­cially if eaten raw.

4 por­tions

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.

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