Recipe to beat high blood pressure: chicken and cashew pancakes

Chicken stir-fried with carrots, celery and cabbage, then lightly flavoured with orange and sesame, makes a delicious filling for pancakes. This dish is sure to meet with your family's approval.

Preparation time: 15 to 20 minutes

 Cooking time: about 30 minutes

Serves 4

Pancakes

• 125 ml (1/2 c) cup all-purpose flour
• 1 egg, beaten
• 300 ml (1 1/4 c) fat-free milk
• 5m l (1 tsp) canola oil
• Salt and pepper to taste

Filling

• 50 g (2 oz) unsalted cashews
• 15 ml (1 tbsp) canola oil
• 250 g (1/2 lb) skinless, boneless chicken breasts, cut into strips
• 1 garlic clove, crushed
• 5 ml (1 tsp) finely chopped fresh ginger
• 1 fresh red chili pepper, seeded and finely chopped (optional)
• 2 carrots, cut into matchstick strips
• 2 celery stalks, cut into matchstick strips
• Grated zest of 1/2 orange
• 125 g (1/2 c) shredded Savoy cabbage
• 15 ml (1 tbsp) reduced-sodium soy sauce
• 15 ml (1 tbsp) toasted sesame oil

1.  To make the pancakes, sift the flour into a bowl and add a little salt and pepper to taste. Make a well in the centre. Mix the egg with the milk, then pour into the well. Gradually whisk the flour into the egg and milk to form a smooth batter.
2. Use a little of the oil to lightly grease a griddle or large skillet and place it on a medium heat. Pour in a little of the batter and swirl it evenly across the surface, then cook for 2 minutes to form a pancake. Toss the pancake or flip it over with a spatula and cook on the other side for about 30 seconds. Slide out onto a warm heatproof plate and cover with a sheet of wax paper.
3.  Cook the remaining batter in the same way, making 8 pancakes in all and stacking them up, interleaved with wax paper. Add a little more oil to the pan between pancakes as necessary. When all the pancakes have been made, cover the pancake stack with foil, sealing it well. Set aside and keep warm.
4.  Heat a wok or large skillet. Add the cashews and stir-fry them over a medium heat for a few minutes or until golden. Remove to a plate and set aside.
5.  Add the oil to the pan, then add the chicken, garlic, ginger and chili, if using. Stir-fry for 3 minutes. Add the carrots and celery and stir-fry for a further 2 minutes. Add the orange zest and cabbage, and stir-fry for 1 minute. Sprinkle in the soy sauce and sesame oil, and stir-fry for another minute. Return the cashews to the pan and toss to mix with the other ingredients.
6.  Divide the stir-fry filling among the warm pancakes and fold them over or roll up. Serve immediately, with a little extra soy sauce to sprinkle.

• Cashews are a rich source of protein, fibre and minerals such as iron, magnesium and selenium. Though cashews are high in fat, the majority of it is the "healthy" monounsaturated type.

Key nutrients per serving: 320 calories, 130 calories from fat, 15 g fat, 3 g saturated fat, 0 g trans fat, 22 g protein, 26 g carb, 3 g fibre, 26 mg sodium.

Blood pressure nutrients: 10 mg vitamin C, 77 mg magnesium, 578 mg potassium, 138 mg calcium.