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March Healthy Dinner Option

Get Moooving - Wednesday, March 11, 2015

Cashew Chicken Stir-Fry with Cauliflower Rice

Ingredients

2 Cloves garlic, crushed

2 tsp ginger, grated

1 tbs reduced-salt soy sauce

freshly ground or cracked black 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

200g snow peas, ends trimmed

410g 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 non stick work or large fry pan to high. Add cashews and dry fry for a minute or until browned; remove from pan 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. Re-spray pan, add broccoli and stir fry for 3 minutes, until just tender.

6. Add honey, oyster sauce and 2 tablespoons of water to the pan along with snow peas, corn, spring onions and chicken including any juices for another 3 minutes till 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 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 port, 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.

For more recipes and healthy eating advice visit www.livelighter.com.au

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