Asian Chicken & Vegetable Stir-Fry

Serves: 4

Preparation time: 15 minutes

Cooking time: 25 minutes

Ingredients:

• 2 ½ tablespoons extra-virgin olive oil
• 1 clove garlic
• Small knob of ginger grated
• 1 or 2 small red chilli (to taste)
• 400g chicken breast fillet cut into 2cm cubes
• 200g broccoli
• 1 small red capsicum, sliced
• ½ cup water chestnuts, drained
• 6 button mushrooms halved
• 1 tablespoon Chinese cooking wine
• ½ cup reduced salt chicken stock
• 3 green shallots sliced on the diagonal
• ½ cup cashews (roasted not salted)
• Sauce
• 1 tablespoon oyster sauce
• 1 tablespoon reduced salt soy sauce
• ½ teaspoon sugar
• 2 tablespoons water
• 2 teaspoons sesame oil
• 2 teaspoons cornflour

Method:

1. Heat ½ a tablespoon of olive oil and toss garlic, diced chilli and ginger for 30 seconds and remove.
2. Heating ½ tablespoon of olive oil each time, cook chicken in three batches until just starting to brown. Remove and drain on kitchen paper.
3. Heat remaining oil and stir-fry mushrooms, capsicum, water chestnuts and broccoli for one minute. Lower heat and return garlic, chilli and ginger. Stir in cooking wine and chicken stock and simmer for one minute.
4. Combine sauce ingredients and add to the wok with the chicken and cook 2-3 minutes until sauce has thickened.
5. Add shallots and scatter with nuts to serve. Serve with low GI rice or noodles, as desired.

Cooks tip:
The trick to wok cooking is maintaining the right temperature, it needs to be fairly fast but not so hot that it burns. You need everything totally prepared and ready to add quickly once you start cooking. Don’t overcook the chicken at the frying stage – check a piece for doneness while it’s draining, if it’s no longer pink, 2-3 minutes is plenty at the final stage. If still a bit raw it may need longer simmering.
Take care with the chilli, unless you love them one will be enough. You can also scrape out the seeds if you want a milder version or omit chilli entirely.

Nutritional analysis per serve:
Energy 1630kJ; Fat 24g, Saturated fat 4g; Protein 30g, Carbohydrate 11g; Fibre 6g; Sodium 3575mg



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