*Cashew Garlic Chicken*
Makes 6 servings With an abundance of crunchy vegetables and a delicious sauce, this tasty casserole appeals on many levels. Its also healthy and diabetic friendly. 240ml low sodium chicken stock (1 cup) 60ml hoisin sauce (1/4 cup) 2 TBS grated fresh gingerroot 4 tsp cornflour (cornstarch) 1/2 tsp crushed red pepper (can adjust if you are not fond of too much heat) 1/8 tsp black pepper 1 pound boneless, skinless free range chicken breasts, sliced into strips 2 medium brown onions, peeled and cut into thin wedges 200g cabbage or bok choy, sliced (2 cups) 2 stalks celery, trimmed and sliced (1 cup) 2 medium carrots, peeled and sliced (1 cup) 1 large green pepper, trimmed, deseeded and chopped (about 3/4 cup) 6 cloves garlic, peeled and minced 1 (250g) pouch cooked brown rice (2 cups, cooked brown rice) 55g cashew nuts (1/2 cup) 2 sliced spring onions Optional (If you can get them): 1 cup crispy chow mein noodles (I don't use these because I cannot get them, and they are also calorie rich, high in fat and carbs) Preheat the oven to 200*C/400*F/ gas mark 6. Spray a 2 litre/2 QT baking dish with low fat cooking spray and set aside. Whisk together the chicken stock, hoisin sauce, fresh ginger, cornflour, red pepper and black pepper. Set aside.
Spray a large skillet with low fat cooking spray. Heat over medium high heat. Add the chicken strips and cook until lightly browned. Remove to a bowl and set aside. Add the onion, cabbage (bok choy) carrots, celery,and green peppers to the skillet. Cook, stirring, until they begin to soften. Add the garlic and cook, stirring for about 2 minutes or so longer. Stir in the chicken stock mixture. Cook and stir over medium heat until it bubbles and thickens Cook for several minutes longer. Stir in the cooked chicken and any accumulated juices. Stir in the rice. Mix together well. Pour into the prepared casserole dish. Spread out, then cover tightly. Bake for about 20 minutes, until bubbling and the chicken is no longer pink inside. Sprinkle with the cashew nuts and chow mein noodles (if using). Return to the oven for a further 4 to 5 minutes. Sprinkle with the sliced spring onions and serve. |
|