Chicken & Cashew Stir Fry with Cauliflower Rice
Prep: 10 mins
Cook: 15 mins
Serves: 4
4
4
A delicious stir-fry packed with vegies served with an interesting turn on rice.
7

Ingredients

  • 2 cloves garlic, crushed
  • 2 tsp fresh ginger, grated
  • 1 tbs reduced-salt soy sauce
  • pepper
  • 2 small skinless chicken breasts, trimmed of fat, thinly sliced
  • 3/4 cup unsalted cashews
  • olive or canola oil spray
  • 1/2 cauliflower, roughly chopped
  • 1 head broccoli, cut into florets
  • 2 tbs honey
  • 2 tbs oyster sauce
  • 200 g snow pea, ends trimmed
  • 410 g can baby corn spears, drained
  • 4 small spring onions (including green tops), cut into 2-3cm pieces

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. 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.
  4. 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.
  5. Respray pan, add broccoli and stir-fry for 3 minutes, until just tender.
  6. 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 til heated through.
  7. 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.


Variations

  • 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.

Healthy tip!

We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.

More tips

Nutrition Information

per serving per 100g
Energy 1663 kJ 501 kJ
Protein 31.3 g 9.4 g
Fat, total 16.8 g 5.1 g
— saturated 3 g 0.9 g
Carbohydrate 25.8 g 7.8 g
— sugars 20 g 6 g
Sodium 946.8 mg 285.5 mg
Fibre 9.6 g 2.9 g

Member comments & rating

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Comments (7)

  • Avatar

    Very nice and flavoursome, will definitely make again
    John
    Posted on: 14 Apr 14

  • Avatar

    The cauliflower is a great alternative to rice! Family response was 'We have to have this again - regularly'.
    Jill Groom
    Posted on: 03 Feb 14

Rating (7 ratings)

4




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