Healthy living

Cashew chicken stir-fry with cauliflower ‘rice’

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 4

Ingredients

  • 2 cloves garlic, crushed
  • 2 teaspoons grated ginger
  • 1 tablespoon salt-reduced soy sauce
  • freshly ground black pepper, to taste
  • 2 small skinless chicken breasts (400 g) trimmed of fat, sliced thinly
  • 3/4 cup unsalted cashews
  • olive or canola oil spray
  • 1/2 cauliflower, roughly chopped
  • 1 broccoli head, cut into florets
  • 2 tablespoons honey
  • 2 tablespoons oyster sauce
  • 200 g snow peas, ends trimmed
  • 410 g can baby corn spears, drained
  • 4 small spring onions (including green tops), cut into 3 cm lengths

Method

1. Combine garlic, ginger, soy sauce, pepper and chicken in a small bowl; set aside to marinate while vegetables are prepared. 

2. 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. 

3. Chop cauliflower very finely or place into the bowl of a food processor and process with blade attachment until it looks like couscous. 

4. 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. 

5. 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. 

6. Respray pan, add broccoli and stir-fry for 3 minutes, until just tender. 

7. 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 until heated through. 

8. 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.

Notes

  • 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.

This publication is provided for education and information purposes only. It is not a substitute for professional advice. Information about a service, product or treatment does not imply endorsement and is not intended to replace professional advice. Readers should note that over time currency and completeness of the information may change. All users should seek advice from a qualified professional for answers to their questions.