Heartful Flavours | Heart Healthy | Thai Cashew Stir-Fry

Thai Cashew Stir-Fry

August 31, 2026 Dr Rebecca Luong, PhD, MND, BSc, APD

Serves 4

Prep: 15mins | Cook: 10mins

Total: 25mins

Ingredients you need:

♥ 750-900g vegetables (E.g. 850g frozen mixed stir-fry vegetables or fresh vegetables like green capsicum, red capsicum, broccoli, mushroom, carrot, baby corn and zucchini)

♥ 3 spring onions, cut into 5cm pieces, white and green parts separated

♥ 3 garlic cloves, finely chopped (9g)

♥ 1 onion, diced into 2.5cm pieces (100g)

♥ 3 cups cooked brown or basmati rice (425g) (≈1 cup dry 200g)

♥ 2 tbs extra virgin olive oil (40mL)

Stir-Fry Sauce:

♥ 1 tsp sesame oil (5mL)

♥ 3 tbs boiled water (48mL)

♥ 1 tbs Heartful Flavours 'Oister' Sauce Seasoning (4g)

♥ 0.25 tbs Heartful Flavours 'Fiish' Sauce Seasoning (2g)

♥ 0.25 tbs Heartful Flavours 'Soi' Sauce Seasoning (2g)

Choose your protein:

♥ 0.5 cup unsalted roasted cashews (60g) and

♥ 240g lean chicken breast or thigh, cut into strips

♥ Alternatives: 1 cup unsalted cashews (120g) OR 480g lean chicken breast or thigh OR 700g tofu OR 600g chickpeas OR 500g seafood OR 400g lean beef OR 400g lean pork (limit red meat to once a week) (half the amount if choosing two proteins)

Optional:

♥ 1 chilli, sliced or dried chilli

Create This in Easy Steps:

1. Make the stir-fry sauce by combining Heartful Flavours 'Fiish' Sauce Seasoning, Heartful Flavours 'Oister' Sauce Seasoning and Heartful Flavours 'Soi' Sauce Seasoning, sesame oil and boiled water.

2. Heat oil in a large pan or wok over medium-high heat. Add the garlic, onion, spring onion whites, optional chilli and stir-fry for 1 minute. Turn up the heat to high, add protein source and cook until starting to brown, about 3-4 minutes. Add vegetables and stir-fry for 1 minute to combine. Add the stir-fry sauce and cook for another 2-3 minutes. Turn off the heat, toss through roasted cashews and spring onion greens for half a minute.

3. Serve with cooked rice.

Each Serve Gives You:

♥ 2.5-3 serves of vegetables

♥ 1.5 serves of meat/alternatives

♥ 1.5 serves of grains

The Australian Dietary Guidelines