Broccoli, chicken & cashew nut stir fry
These ingredients are good sources of folic acid – healthy food never tasted so good
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in around 30 minutes
Heart healthy
- In a jug, mix together the soy sauce, vinegar, orange juice, muscovado sugar and cornflour. Set aside.
- Heat the oil in a wok. Add the cashews and cook for a minute until golden brown. Quickly remove the nuts and tip on to kitchen paper to drain. Add the onion slices and fry over a high heat for 3-5 minutes until browned and softened, then lift them out and add to the cashews.
- Tip the chicken into the wok and stir fry for 3-4 minutes, then tip in the broccoli, mangetout and red pepper and stir fry for another 4-5 minutes until the vegetables are tender yet still crunchy.
- Stir the cornflour mixture to blend the ingredients, pour into the wok and stir fry for a couple of minutes until the sauce thickens. Stir in the onion and cashews, then pile on to warm plates.
583 kcalories, protein 37g, carbohydrate 34g, fat 34 g, saturated fat 4g, fibre 9g, sugar 3g, salt 1.83 g
Recipe from Good Food magazine, September 2003.
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http://www.bbcgoodfood.com/recipes/2736/
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Ingredients
- 1 tbsp soy sauce
- 2 tsp seasoned rice vinegar or white wine vinegar
- 1 juice of 1 small orange
- 1 tsp dark muscovado sugar
- 2 tsp cornflour
- 2 tbsp stir-fry oil or vegetable oil
- 85g 3 oz unsalted cashews nuts
- 1 medium onion , thinly sliced
- 1 large skinless boneless chicken breast fillet , cut into chunks
- 250g broccoli florets
- 150g pack mangetout , sliced in half
- 1 red pepper , seeded and thinly sliced
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Difficulty and servings
Serves 2
Preparation and cooking times
Ready in around 30 minutes
Heart healthy
Ingredients
- 1 tbsp soy sauce
- 2 tsp seasoned rice vinegar or white wine vinegar
- 1 juice of 1 small orange
- 1 tsp dark muscovado sugar
- 2 tsp cornflour
- 2 tbsp stir-fry oil or vegetable oil
- 85g 3 oz unsalted cashews nuts
- 1 medium onion , thinly sliced
- 1 large skinless boneless chicken breast fillet , cut into chunks
- 250g broccoli florets
- 150g pack mangetout , sliced in half
- 1 red pepper , seeded and thinly sliced
583 kcalories, protein 37g, carbohydrate 34g, fat 34 g, saturated fat 4g, fibre 9g, sugar 3g, salt 1.83 g
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29 July 2011
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