Chicken, Cashew Nut & Broccoli Stir-fry

This has been part of my recipe collection since I learned how to cook. I've since taught stir-frying to family members, friends, boyfriends (!), and clients. Apart from chopping up vegetables, stir-frying is very quick, and depending on the sauce used, it can completely transform the meal. Stir-frying works equally well with turkey or beef, and even with tofu or beans for a vegetarian/vegan version. Chickpeas are not my favourite with cashew nuts, as both are crunchy, so they compete with each-other in this recipe.

The vegetables can be switched out for your own personal favourites, if you prefer. Peppers work well with the cashew nuts, and the broccoli adds a great flavour, as well as lots of nutrients. The tamari sauce makes this gluten-free, compared to using regular soy sauce, and if you wanted to avoid using muscovado sugar, you could try honey or maple syrup, although I haven't tried this myself yet.

Top Nutritional Tip!

For an extra nutritional benefit, let the garlic and onions sit for 10 minutes after chopping them. This helps to release more health-promoting properties, by allowing sulfur-containing phytonutrients (alliin and alliinase) some time to interact after chopping. You will still get lots of health benefits if you don't do this, but if you have time, it's worth it.

Recipe

Preparation: 10 mins

Cooking time: 20 mins

Serves: 2

Ingredients

- 1 large organic free range chicken breast fillet, sliced into chunks

- 300g broccoli florets (about half a head)

- 90g unsalted cashew nuts

- 1 red or yellow pepper, thinly sliced

- 1 medium onion, thinly sliced

- 150g pack green beans, or sugar snap peas

- 1 thumb-sized piece of fresh ginger, grated

- 1 clove of garlic, crushed (can use 2, depending on preference)

- 1 red chili, chopped and de-seeded, or 1/8 tsp cayenne pepper (optional for spiciness)

- 1 tbsp tamari soy sauce

- 2 tsp seasoned rice vinegar or white wine vinegar

- fresh juice of 1 small orange

- 1 tsp dark muscovado sugar

- 2 tsp organic cornflour or arrowroot powder

- 2 tbsp coconut oil

Instructions

1. Heat cashew nuts in a dry, heavy pan or wok over medium heat for 1 to 2 minutes, or until they're golden brown and they give off a rich, toasty fragrance. Stir or toss nuts frequently for even toasting, and watch them carefully, as they can burn easily. Remove from pan to cool, and set aside.

2. Add the tamari sauce, vinegar, orange juice, muscovado sugar and cornflour (and cayenne pepper, if using) to a jug or mixing bowl and stir together. Set aside.

3. Heat the coconut oil in the wok over a medium heat. Add the onion, ginger and garlic, and stir-fry over a high heat for 2-3 minutes until lightly browned and softened, then remove half and set aside in a bowl, leaving as much of the coconut oil as possible.

4. Add the chicken to the wok, stir frying for 4-5 minutes until white, then add the broccoli, sugar snaps and red pepper (and chili pepper if using). Stir-fry for another 4-5 minutes until the vegetables are tender yet still crunchy.

5. Stir the cornflour slowly into the jug of wet ingredients, and blend well. Pour the mixture into the wok, reduce the heat slightly, and stir-fry for another couple of minutes until the sauce thickens. Add the onion, garlic etc. and cashews back to the pan, and stir to heat. Keep a few cashews to scatter on top for presentation. Serve on warm plates with brown rice, quinoa or rice noodles.

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