Olly Cogan

From the streets of Thailand to your own home, this Chicken Stir Fry has all the Heart Healthy meal components you need! The unsalted roasted cashews provide a rich source of healthy fats. The brown rice adds yummy variety to your whole grain intake; the fibre in whole grains can reduce bad cholesterol. And if need be, you can replace the chicken with a heart healthy alternative.

Ingredients

• 1 ½ tablespoons salt reduced soy sauce
• 1 tablespoon chilli jam
• 400g skinless, boneless chicken breast fillets, trimmed of any fat
• 2 tablespoons sunflower oil
• 1 onion, cut into thin wedges
• 1 large carrot, halved lengthways, thinly sliced
• 200g green beans, ends trimmed, cut into 4cm lengths
• 1 red capsicum, roughly chopped
• 1/3 cup roasted unsalted cashews
• ½ cup fresh Thai basil leaves (see Tips)
• 200g brown rice vermicelli

Method

1. Combine soy sauce, chilli jam and 1 tablespoon water in a small bowl.
2. Cut chicken into very thin slices. Drizzle with 1 tablespoon oil and toss to coat.
3. Heat a large wok or non-stick frying pan over a high heat. Add half the chicken. Stir-fry for 2-3 minutes, until lightly golden and just cooked. Transfer to a clean bowl. Repeat step with remaining chicken.
4. Heat remaining oil in same wok. Add onion and carrot. Stir-fry 2 minutes. Add beans and capsicum. Stir-fry a further 2 minutes.
5. Return chicken to wok with sauce mixture. Stir-fry 1 minute, or until hot. Sprinkle with cashews and basil.
6. Meanwhile, prepare noodles as directed on packet. Drain.
7. Serve stir-fry with noodles.

Tips

• Substitute a 450g pouch microwaveable brown rice for brown rice vermicelli, if preferred.
  Thai basil can be replaced with regular basil or coriander.
• Speed up the prep time by using 400g pre-sliced chicken breast stir-fry strips, available from the refrigerated meat section in supermarkets.

This post is for educational purposes only

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Original Recipe and Photo Credits