For this super-quick dish, strips of chicken flavoured with coriander and lime are tossed with a colourful medley of vegetables and toasted nuts. Choose organic chicken if possible to reduce your exposure to added hormones and antibiotics. Serve with buckwheat or wholewheat noodles.

Chicken stirfrySERVES: 4
PREPARATION TIME: 10 minutes
COOKING TIME: 10 minutes

Ingredients

  • 60g/2¼oz/heaped
  • ¹/₃ cup cashew nuts
  • 1 egg
  • 1 tbsp cornflour
  • 450g/1lb skinless chicken breast fillets, sliced
  • 1 tbsp olive oil or coconut oil
  • 4 spring onions, sliced
  • 100g/3½oz mangetout, trimmed
  • 1 pak choi, leaves separated
  • 1 yellow pepper, deseeded and sliced into strips
  • 1 red pepper, deseeded and sliced into strips
  • 150g/5½oz shiitake mushrooms, sliced
  • 4 tbsp chicken stock
  • juice of 1 lime
  • 2–3 tbsp tamari
  • 2 tbsp coriander leaves
  • sea salt and freshly ground black pepper

Method

  • Lightly toast the nuts in a dry frying pan over medium heat for 1 minute, stirring, and set aside.
  • Put the egg into a large bowl, add the cornflour and a pinch of salt, and whisk to combine.
  • Add the chicken and coat with the egg mixture.
  • Heat a frying pan or wok with the olive oil over medium heat.
  • Stir-fry the chicken for 4–5 minutes until golden, then remove with a slotted spoon.
  • Add the spring onions and stir-fry for a few seconds.
  • Add the mangetout, pak choi and peppers, and stir-fry for 1 minute or until just softened.
  • Add the chicken, mushrooms, stock, lime juice and tamari to taste.
  • Simmer for 1 minute or until the mushrooms have softened.
  • Stir in the nuts and coriander, then season with salt and pepper before serving.
  • Store in the fridge for up to 3 days.

PER SERVING: Protein 34.9g, Carbohydrates 17g of which sugars 8.2g, Fat 12.9g of which saturates 4.2g, Kcals 323

HEALTH BENEFITS: Chicken is an energizing food, rich in B vitamins and protein and low in saturated fats. It is an excellent source of the cancer-protective B vitamin, niacin, which helps to protect components of DNA.