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.
1 tbsp sunflower oil
425 g (15 oz) skinless, boneless chicken breasts (fillets), sliced
1 onion, halved and thinly sliced
1 large green pepper, seeded and cut into thin strips
1 garlic clove, chopped
1 tbsp finely chopped fresh root ginger
2 large carrots, thinly sliced at a slant
1 can water chestnuts, about 220 g, drained and sliced
300 ml (10 fl oz) chicken stock, preferably home-made
3 tbsp dry sherry
2 tbsp cornflour
2 tsp caster sugar
3 tbsp light soy sauce
1 tbsp toasted sesame oil
grated zest of 2 large lemons
juice of 1 lemon
150 g (5½ oz) fine green beans, cut into 5 cm (2 in) lengths
225 g (8 oz) bean sprouts
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Method Prep:25min › Cook:25min › Ready in:50min
Heat the sunflower oil in a flameproof casserole pot. Add the chicken and cook for about 1 minute or until the meat is just turning white. Add the onion, pepper, garlic and ginger, and cook over a moderate heat, stirring often, for 5–6 minutes or until the onion is softened but not browned.
Add the carrots and water chestnuts. Pour in the stock and sherry, then heat until simmering, but not boiling rapidly. Cover and simmer for 10 minutes, stirring occasionally.
Meanwhile, mix the cornflour and sugar to a smooth paste with the soy sauce, sesame oil and lemon zest and juice. Stir the cornflour mixture into the casserole and bring to the boil, still stirring. Add the green beans, cover the casserole and simmer gently for 2 minutes. Stir in the bean sprouts and simmer for a final 2 minutes. Serve the casserole at once, before the bean sprouts soften.
Each serving provides
Excellent source of vitamin C. Good source of iron, vitamin A, vitamin B6. Useful source of folate, niacin, selenium, zinc.
Some more ideas
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.