Chicken and cashew stir-fry

May 30, 2021

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Chicken and cashew stir-fry

The science of eating well: exotic, healthy, quick and delicious recipes.

Today’s chicken and cashew stir-fry recipeis light, very, very tasty and nutritious. And it’s quick. Preparation andcook-time combined is only 25 minutes. It’s almost fool-proof.

I confess I am a fan of Chinese cooking.However, most of the food you get in restaurants or take-out establishments isloaded with salt and/or sugar. You’re lucky if you escape under 2,600 kJ (650calories) per dish—and you’ve ingested a whole lot of stuff that science saysyou shouldn’t.

You could easily substitute seafood forchicken in this recipe (shrimp, tuna or salmon would work best or a combinationof some or all three)—or, if you’re vegetarian just go with the nuts.

Main Ingredients

  • 3 tblsp cornstarch
  • 1/2 tsp pepper
  • about 600 gms (1.3 lbs) skinless chicken breasts, cut into bite-sized pieces
  • 2 tablespoons sesame oil
  • 1 tablespoon olive oil
  • 2 cups broccoli florets
  • 1 cup red bell peppers, cut into smallish pieces
  • 1 cup frozen peas
  • ½ tblsp finely minced garlic
  • 1 cup natural whole cashews.
  • 2 or 3 small green onions (about 1 cup), sliced into thin rounds


  • 3 tablespoons low-sodium soy sauce
  • 1 tblsp honey
  • ½ tsp stevia mixture sugar substitute
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon sweet chili sauce
  • ¾ teaspoon ground ginger


  1. To a ziplock storage bag, add the cornstarch, pepper, chicken and sugar substitute. Seal and shake to coat chicken evenly.
  2. In a large skillet, add the oils, chicken, and cook for about 4 to 5 minutes over medium-high heat, flipping and stirring making sure all sides cook evenly. The chicken should be almost cooked through.
  3. Add the broccoli, bell peppers, peas, garlic, and stir thoroughly. Cook until vegetables are crisp-tender and chicken is cooked through (about 4 minutes); stir frequently.
  4. Add the soy sauce, honey, rice wine vinegar, chili-garlic sauce, ginger, to a bowl and whisk to combine; set aside.
  5. Add the cashews to the skillet and stir to combine.
  6. Add the sauce and the onions. Give it a good stir to mix the ingredients. Simmer over medium-low heat for 1 to 2 minutes. All done.

Yield: 6 servings

Energy: 1400 kJs (300 calories) per serve

Serve with lo-cal noodles.

Dr Bob Murray

Bob Murray, MBA, PhD (Clinical Psychology), is an internationally recognised expert in strategy, leadership, influencing, human motivation and behavioural change.

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