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Cashew chicken stirfry cauliflower and rice
  • cloves garlic, crushed
  • 3 cm knob of raw ginger, peeled and grated
  • 1 tablespoon reduced-salt soy sauce*
  • freshly ground pepper
  • 350g lean chicken meat, cut into thin strips
  • 3/4 cup unsalted cashews
  • 2 teaspoons olive oil
  • 1/2 head cauliflower, pieced into small florets, stem cut thinly
  • 1/2 head broccoli, pieced into small florets, stem cut thinly
  • 2 tablespoons honey
  • 2 tablespoons oyster sauce
  • 1 1/2 cup snowpeas, sliced
  • 1 can (425g) baby sweetcorn, rinsed, drained and sliced
  • 4 small stalks spring onion, sliced
  1. Combine garlic, ginger, soy sauce, pepper and chicken in a small bowl, set aside in refrigerator to marinate for at least 30 minutes.
  2. Heat a non-stick wok or large fry pan over high heat. Add cashews and dry fry for only 1 minute, remove from pan and set aside in small bowl.
  3. Chop cauliflower very finely or process in food processor with blade attachment until it looks like couscous. Transfer to large microwave safe bowl and cook on HIGH (100%) for 6-8 minutes. Keep covered and set aside.
  4. Meanwhile, brush pan with oil and heat to high. Add half of the marinated chicken and stir-fry for 2 minutes until browned. Set aside and repeat with remaining chicken.
  5. Rebrush pan, add broccoli and stir-fry for 3 minutes, until just tender.
  6. Add honey, oyster sauce and 2 tablespoons of water to pan along with snowpeas, baby sweetcorn, spring onions and chicken including any juices. Stir-fry for another 3 minutes until heated through.
  7. Divide cauliflower rice and chicken stir-fry between plates and serve sprinkled with cashews.


  • Cover chicken and marinate overnight in the refrigerator for intense flavour.
  • Use the broccoli and cauliflower stalk by trimming off the hard outerlayer and dicing.
  • Chicken can be substituted with lean pork, beef or tofu.
  • Using an olive oil spray will reduce the total fat content of the meal.
  • Slice snowpeas, corn and spring onion on the diagonal for extra effect with presentation.
  • Can be gluten free with simple swaps such gluten free soy sauce.

Storage Suggestions

Can keep in refrigerator up to 3 days or in freezer for up to 3 months.

Equipment List

  • Chopping boards
  • Large knife
  • Garlic crusher
  • Small bowls
  • Microwave safe dish
  • Food processor
  • Wok or large non-stick frypan



Reproduced with permission from Live Lighter 2015.

Nutrition Information

422g Quantity per serving Quantity per 100g
Energy 1929kJ 457kJ
Protein 32g 7.6g
Fat, total 16.4g 3.9g
— Saturated 2.9g 0.7g
Carbohydrate 41.9g 9.9g
— Sugars 22g 5.2g
Fibre 9.5g 2.5g
Sodium 943mg 223mg