Chicken and cashew stir-fry with cauliflower rice
15 serves of veg
- 2 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
- Combine garlic, ginger, soy sauce, pepper and chicken in a small bowl, set aside in refrigerator to marinate for at least 30 minutes.
- 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.
- 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.
- 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.
- Rebrush pan, add broccoli and stir-fry for 3 minutes, until just tender.
- 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.
- 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.
Can keep in refrigerator up to 3 days or in freezer for up to 3 months.
- 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.