About this recipe: A savoury lemon sauce seasoned with a hint of sesame tastes fabulous with tender chicken and crunchy Oriental vegetables. Serve plain egg noodles or rice to add some satisfying starchy carbohydrate.
Excellent source of vitamin C. Good source of iron, vitamin A, vitamin B6. Useful source of folate, niacin, selenium, zinc.
Fresh shiitake mushrooms are good in this casserole – add 100 g (3½ oz) sliced shiitake with the green beans so that they will be just lightly cooked. * Try 200 g (7 oz) baby corn instead of the water chestnuts and 200 g (7 oz) baby pak choy instead of the bean sprouts. A little chilli spice is good with this vegetable mix, so add 1 seeded and chopped fresh green chilli with the vegetables in step 1. * This is a good recipe for firm meaty fish, such as swordfish. Cut the fish into chunks and add to the casserole in step 2, with the carrots and water chestnuts.
Bean sprouts and other sprouted beans and seeds are rich in vitamins B and C. * Canned water chestnuts are light and crunchy. Mixed with other vegetables, they can help to extend a modest amount of chicken or meat to make a satisfying meal. They also contribute small amounts of phosphorous and potassium.