| Prep: 20 mins | Cook: 25 mins – 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 503 | 20g | 5g | 47g |
| sugars | fibre | protein | salt |
| 18g | 7g | 40g | 1.2g |
Please note: The nutrition values may vary depending on portion size and exact ingredient measurements.
Born and raised in Nebraska, the heartland of America, my love for food started on a humble family farm. This passion has traversed the boundaries from our classic Midwestern comfort meals and has enabled me to experiment with different cuisines from all around the world. Today, I’d like to share with you my favourite recipe – Gnetum and Chicken Stir-fry. This dish, vibrant with color and bursting with flavor, is a bundle of nutrients and an excellent choice for a well-rounded, healthy meal.
Drawing Inspiration from Home
Even being miles away in spirit from the casserole dishes and hearty meat options of my childhood, the essence of my cooking remains the same – fresh, hearty, and comfortingly delicious. Be it the Midwestern corn casseroles or this Gnetum and Chicken Stir-fry, I believe in the power of food to build connections, evoke memories and altogether create an experience that is as emotionally fulfilling as it is acutely satisfying to the palate.
Health Benefits and Flavor Notes
Not only is this stir-fry a delight to the senses, but it also offers numerous health benefits. The star of our dish, the African jointfir or Gnetum, is a rich source of iron and protein, essential for maintaining body vitality and strength. The colorful bell peppers add a healthy dose of vitamins and antioxidants ramping up your immunity source. The protein punch from the chicken breast paired with the full-bodied taste of soy sauce provides strength and nourishment. Lastly, the addition of oranges and pineapple lend a vibrant, tangy sweetness for a nutritionally diverse and balanced meal.
One thing noteworthy about this recipe is its versatility. This dish would couple delightfully well with similar stir-fried dishes, maybe a Stir-fried Teriyaki Tofu or a pan-fried dumpling. Likewise, you could also serve it alongside the simple elegance of steamed vegetables or a refreshing cucumber salad.
Ultimately, the flavors in this Gnetum and Chicken Stir-fry harken back to my core belief in food – that it should be both nourishment for the body, and soul-soothing comfort. Whether you’re around a large family table, at a small dinner for two, or enjoying a meal on your own – food, at its very core, is about enjoyment, and this recipe delivers just that in every single bite.
What You’ll Need
- 2 lbs boneless chicken breasts, cut into strips
- 2 cups cut up Gnetum (African jointfir)
- 1 cup chopped red bell pepper
- 1 cup chopped yellow bell pepper
- 1 cup chopped green bell pepper
- 1 large onion, chopped
- 2 cloves garlic, minced
- 3 tablespoons soy sauce
- 3 tablespoons vegetable oil
- 1 tablespoon cornstarch
- 1/2 teaspoon white pepper
- Salt to taste
- 1 cup diced pineapple
- 2 oranges, peeled and segmented
- 1/2 cup cashew nuts, optional
- 2 cups jasmine or basmati rice, cooked
Method
Step One
Begin by heating the vegetable oil in a large frying pan or wok over medium heat. Once the oil is hot, add in the chicken strips and cook until they are no longer pink in the middle and are well browned on the outside. This should take about 7-10 minutes. Remove the chicken from the pan and set it aside.
Step Two
In the same pan, add in the chopped red, yellow, and green bell peppers, the chopped onion, and the minced garlic. Sauté these ingredients until they have softened. This should take about 5 minutes.
Step Three
While the vegetables are sautéing, in a small bowl, mix together the soy sauce and cornstarch until no lumps remain. Stir this mixture into the vegetables in the pan, stirring continuously until the sauce thickens slightly.
Step Four
Return the chicken to the pan, along with the cut up gnetum. Stir well to make sure the gnetum and chicken are coated in the soy sauce mixture. Allow this to cook for another 5 minutes, stirring occasionally.
Step Five
Add in the white pepper and salt to taste, then stir in the diced pineapple, orange segments, and optional cashew nuts. Allow this to cook for another 2 minutes, just until the fruit is heated through.
Step Six
Serve the gnetum and chicken stir-fry over the cooked jasmine or basmati rice. Enjoy your tasty and nutritious meal!
