Woohoo! It’s the weekend, and this recipe is another ‘Takeaway Take Apart’ – a healthy version of a weekend treat 🙂 The cashew sesame chicken below uses a good deal less oil than your typical takeaway and the lean chicken breast is bulked out with a good range of other nutritional yummies. The pineapple juice glaze adds a lovely fruity undertone and beautiful shiny covering.
The colourful veggies: broccoli, baby corn and red pepper all contribute valuable phytonutrients. Broccoli is a good source of a range of nutrients, including vitamin C, vitamin K and phosphorus. The corn offers a good amount of carotenoids, and folate.
As I’ve mentioned before in my recipe for Traffic Light Chinese Lemon Chicken, red peppers (capsicums) are a good source of nutrients. The red pepper provides this cashew sesame chicken with a good source of beta-carotene which is converted into Vitamin A, it is also a good provider of Vitamins B6, C, E and folate.
The stir-frying used in this recipe helps preserve the nutritional goodness of the vegetables by cooking them quickly. It also helps preserve some crunch and texture. Both the sesame and olive oils used are made up of mono and polyunsaturated fats, and both stand up well to the high heat of stir-fry cooking.
Skinless chicken breast is the leanest part of the bird and a good source of protein.
Apart from crunch and flavour, the cashew nuts also contribute healthy monounsaturated fats and are a good source of copper, phosphorus, manganese, magnesium and zinc. Sesame seeds have been eaten since ancient times and provide a host of benefits, including healthy fats, protein, copper, magnesium, calcium and zinc.
So, get out the wok or a large frying pan and give this cashew sesame chicken a go! As always, let me know if you like the recipe, or of any changes that you made, in the comments below.
Happy running, cooking and eating everyone! 🙂
Cashew Sesame Chicken
A healthy and tasty chicken stir-fry with broccoli, red pepper (capsicum),baby corn, cashew nuts and sesame seeds in a pineapple glaze.
- 1 tbsp olive oil
- 1 tbsp sesame oil
- 500 g skinless chicken breast
- 250 g broccoli florets
- 200 g baby corn
- 1 red pepper (capsicum)
- 1 tbsp dark soy sauce
- 250 ml pineapple juice
- 2 tsp cornflour (cornstarch)
- 2 tbsp sesame seeds
- 60 g unsalted cashew nuts
Cut the chicken into strips around 2-3" long.
Cut the corn into sections around 3" long. Trim the florets, and slice the pepper into strips.
Heat a small dry frying pan and add the sesame seeds when hot. Toast these for a couple of minutes, stirring constantly. Remove them from the pan swiftly as they start to brown because they burn easily.
Put the cornflour (cornstarch) into a bowl, add the soy sauce and pineapple juice, stirring to dissolve.
Heat the oils in a wok or large frying pan. When very hot, add the chicken and stir-fry for about 5 minutes until browned.
Add the vegetables and stir-fry for a further 2-3 minutes.
Give the pineapple juice mixture another stir and tip into the wok. Continue to cook, stirring constantly, until the liquid reduces down and thickens.
Stir in the cashew nuts and toasted sesame seeds and cook for around another 2 minutes.
Serve with rice or noodles.