chicken and cashew pancakes
SERVES: 4 (MAKES 8)
PREPARATION: 20 MINUTES, COOKING: 30 MINUTES
3/4 cup (110 g) all-purpose flour
freshly ground black pepper
1 egg, beaten
1 1/4 cups (300 ml) low-fat milk
1 teaspoon (5 ml) canola oil
Chicken and cashew nut filling:
1/3 cup (50 g) cashew nuts
1 tablespoon (15 ml) canola oil
2/3 pound (300 g) boneless, skinless chicken breast, cut into strips
1 garlic clove, crushed
1 teaspoon (5 ml) finely chopped fresh ginger
1 red chile, seeded and finely chopped (optional)
2 carrots, cut into thin sticks
2 celery stalks, cut into thin sticks
grated zest of 1/2 orange
1 cup (200 g) savoy cabbage, shredded
1 tablespoon (15 ml) low-sodium soy sauce
1 teaspoon (5 ml) sesame oil
1 To make the pancakes, sift the flour into a bowl and season with a little pepper. Make a well in the center. Combine the egg with the milk, and pour into the well. Gradually whisk the flour into the milk mixture to form a smooth batter.
2 Use a little of the oil to lightly grease an 8 inch (20 cm) nonstick frying pan, and place it over medium heat. Pour in one-eighth of the batter and swirl it evenly across the surface. Cook for 2 minutes, flip the pancake over and cook for about 30 seconds. Slide onto a warm heatproof plate and cover with a sheet of parchment paper.
3 Cook the remaining batter in the same way, making a total of eight pancakes and stacking them up, interleaved with parchment paper. Cover the pancake stack with foil, sealing it well. Place the plate over a saucepan of gently simmering water to keep the pancakes warm.
4 To make the chicken and cashew filling, heat a wok or large frying pan over medium heat. Add the cashews and stir-fry for a few minutes, or until golden. Remove to a plate and set aside.
5 Add the oil to the wok and swirl it around, and add the chicken, garlic, ginger and chile, if using. Stir-fry for 3 minutes, add the carrots and celery and stir-fry for another 2 minutes. Add the orange zest and cabbage and stir-fry for 1 minute. Add the soy sauce and sesame oil and stir-fry for another minute. Return the cashews to the wok and toss to combine.
6 Divide the stir-fry filling among the warm pancakes and fold them over or roll them up. Serve immediately.
Each serving (2 pancakes) provides
405 calories, 28 g protein, 19 g fat (3 g saturated fat), 31 g carbohydrate (9 g sugars), 5 g fiber, 332 mg sodium
|chicken and cashew pancakes|