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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
![Brussels Sprouts](/assets/image-cache/brussels-sprouts.ce905c36.jpg)
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.