Chicken, Cashew and Broccoli Stir Fry.

A fast, healthy and yummy mid-week meal that everyone can enjoy, this stir fry requires few ingredients and even less effort!

Time:

Preparation: 10 minutes

Cooking: 12 minutes

Total= 22 minutes

Serves: 1

Ingredients:

1 x small chicken breast

1 x small handful broccoli florets

1 x small handful raw cashews

2 x spring onions

1-inch piece x fresh ginger

1 x dessert spoon of sesame oil + extra for stir-frying

1 x dessert spoon of light soy sauce (or gluten-free alternative)

1 x teaspoon of Shaoxing rice wine

1-2 x teaspoons of maple syrup

Salt and pepper for seasoning

To serve:

1 x handful basmati rice

 

Instructions:

1. Dice the chicken breast into chunks (about 2-3cm large). Chop the broccoli florets into smaller pieces and finely chop the spring onions.
2. Peel and finely cut the ginger into small pieces.
3. In a small bowl, mix the sesame oil, soy sauce, rice wine and maple syrup. Adjust to taste depending on how tart or sweet you like your dressing. Season with salt and pepper and set aside.
4. Rinse rice in a sieve under cold water for a couple of minutes to remove the excess starch. Place in a saucepan of boiling water and cook on a simmer for about 10-11 minutes.
5. Meanwhile, boil a smaller pan of water to par-boil the broccoli. (You can just stir-fry this from its raw state, but sometimes Crohn’s patients have trouble digesting fibre. I prefer to pre-cook it a little so it’s a bit softer but still has some bite.)
6. Boil the broccoli pieces for about 3 minutes, drain and then set aside.
7. Heat about a dessert spoon of extra sesame oil in a medium non-stick frying pan or wok. With 7 minutes to go on the rice, add the chicken pieces to the pan. Stir fry the chicken on a medium heat for about 3-4 minutes or until they start to go golden.
8. With about 3 minutes to go on the rice, turn the heat down slightly on the frying pan/ wok and add the broccoli, spring onions and ginger. Sauté everything for a minute or so until it starts to get a good colour and then add the cashews.
9. In the last minute, add as much of the pre-made sauce as desired into the pan (I like my chicken and veg to be just coated) and mix everything well.
10. Drain the rice and serve on the side of your cashew chicken stir fry.

 

Recipe adaption: If you have problems with strictures and cannot eat nuts, just leave these out- it still makes a tasty chicken and broccoli stir fry!