Method
Prep:25min  ›  Cook:25min  ›  Ready in:50min 

1. 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.
2. 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.
3. 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.

Plus points

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.