• Cashew nuts are a rich source of protein and fibre, and are a useful source of minerals such as iron, magnesium and selenium.

• Stir-frying is a healthy way to cook, because only a little oil is needed, any meat or poultry used is very lean, and cooking is done quickly over a high heat so that the maximum amount of nutrients in the vegetables is retained.

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 an 8-in. (20-cm) non-stick pan, and heat it over 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.
3. Cook the remaining batter in the same way, making 8 pancakes in all and stacking them up, placing wax paper between them. When all the pancakes have been made, cover the pancake stack with foil, sealing it well. Place the plate over a pan of gently simmering water to keep the pancakes warm while you prepare the filling.
4. Heat a wok or large skillet. Add the cashews and stir-fry them over medium heat for a few minutes or until golden. Remove to a plate and set aside.
5. Add the oil to the wok or skillet and swirl it, then add the chicken, garlic, ginger and chili pepper, if using. (Wear gloves when handling chilies.) Stir-fry for 3 minutes.
6. Add the carrot and celery, and stir-fry for 2 minutes. Add the orange zest and cabbage, and stir-fry for 1 minute. Sprinkle over 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.
7. Divide the stir-fry filling among the warm pancakes and fold them over or roll them up. Serve immediately, with a little extra soy sauce on the side.

preparation time 20 minutes  
cooking time about 30 minutes   
serves 4 pancakes

Each serving provides calories 320, calories from fat 108, fat 12 g, saturated fat 2 g, cholesterol 106 mg,
carbohydrate 26 g, fibre 3 g, sugars 8 g, protein 27 g.

Choices per serving: Carbohydrate 1 1⁄2, Meat & Alternatives 3