Brussels sprouts, bok choy & chicken stir-fry
Prep 15 mins | Cook 15 mins | Serves 4
300g small Brussels Sprouts, trimmed
2 tbs peanut oil
500g chicken breast fillets, thinly sliced crossways
2 garlic cloves, finely chopped
1 long red chilli, halved lengthways, deseeded and thinly sliced
4 green onions (shallots), thinly sliced diagonally
1 bunch baby bok choy, trimmed, leaves separated and stems chopped
1 tsp sesame oil
1⁄3 cup chicken stock
1⁄3 cup oyster sauce
1⁄4 cup roasted cashews, chopped
steamed jasmine or brown rice, to serve
Step 1 Plunge Brussels sprouts into a saucepan of boiling water, boil for 4 minutes. Drain, refresh in cold water cut into quarters lengthways. Set aside.
Step 2 Heat a wok over high heat. Add 2 tsp oil and heat until hot. Add half the chicken and stir-fry for 2 minutes or until just cooked through. Transfer to a plate. Repeat using 2 tsp oil and remaining chicken.
Step 3 Heat remaining 1 tbs oil in wok. Add garlic, chilli and green onions and stir-fry for 1 minute. Add bok choy stems, sesame oil and stock. Stir-fry for 1 minute. Add bok choy leaves, Brussels sprouts and oyster sauce. Stir-fry for 1 minute. Add chicken and stir-fry until well combined. Spoon into serving bowls and sprinkle with cashews. Serve with steamed jasmine or brown rice.
Good for you ... Brussels Sprouts
Close to the top of the class for all round nutrition, supplying dietary fibre, potassium and a range of vitamins (beta carotene, C, E and the B vitamins, thiamin (B1), riboflavin (B2), B6, folate and pantothenic acid).
Beta carotene is converted to vitamin A in the body and is important for normal vision while it also contributes to the normal functioning of the immune system – as do vitamins B6, C and folate. Vitamin E helps protect cells from damage due to free radicals.
Vitamins B1, B2, B6 and pantothenic acid are all involved in normal energy metabolism.