Whoever said that vegetarian meals are bland and boring will regret it once they tasted this healthy, tasty and balanced meal. Grab your favourite Fry’s chicken strips and serve them with a creamy mustard sauce. And of course, we cannot forget about colourful sides. Braised red cabbage, roasted potatoes and broccoli – delicious!
Mustard – more than just a flavour
Mustard can have a variety of tastes such as bitter, sweet, spicy, or even tangy, and that’s why we love it so much. However, this popular condiment is also full of vitamins, minerals, and nutrients that can provide you with loads of health benefits.
Here are a few rapid-fire health facts about mustard:
- Mustard can improve your sleep quality because of its high amounts of magnesium
- It can increase bone strength due to being rich in calcium and selenium.
- People who have mustard seeds in their diet are less likely to develop a risk for cancer.
- And finally, mustard is also rich in copper and iron, which is necessary to regulate blood flow and fro red blood cell formation.
All about the balance
Not only is this meal a well-balanced one, but the flavours also balance each other out beautifully. The mustard remains the star flavour of the dish with the sides complementing it in a subtle way. None of the sides are too overpowering, with flavours of fragrant rosemary coming through from the potatoes, and the richer flavours of balsamic, red wine and cinnamon coming from the cabbage.
Mustard Fry’s Chicken Strips with Braised Red Cabbage, Roasted Potato & Broccoli
Ingredients
For the Chicken Strips
- 125 g Vegan Chicken Strips
- 15 ml Olive Oil
- 25 g White Onion Chopped
- 5 g Garlic Chopped
- 5 g Wholegrain Mustard
- 30 ml White Wine
- 0.5 g Vegetable Stock
- 60 ml Water For the stock
- 2.5 g Corn Flour
- 15 ml Almond Milk
- 2.5 g Parsley
For the Braised Red Cabbage
- 90 g Red Cabbage Shredded
- 30 g Red Onion Thinly sliced
- 10 g Brown Sugar
- 10 ml Balsamic Vinegar
- 20 ml Red Wine
- 10 g Butter
- 1 g Cinnamon Sticks
- 1 g Star Anise
For the Roasted Potato
- 200 g Baby Potato
- 1 g Fine Salt
- 1 ml Olive Oil
- 5 g Rosemary
For the Broccoli
- 80 g Broccoli
- 1 g Fine Salt
- 1 g Coarse Pepper
Instructions
For the Chicken Strips
- Heat olive oil in a pan. Fry strips until golden. Set aside.
- Fry onions & garlic until tender. Add mustard then deglaze with white wine. Leave to reduce.
- Add veg stock & almond milk leave to boil for a few minutes.
- Thicken sauce with a corn flour slurry & add herbs.
- Serve with fried strips.
For the Braised Red Cabbage
- Place cabbage, onion, sugar, balsamic vinegar, red wine, butter & spices in a large pot.
- Bring the mixture to a simmer, cover with a lid, lower heat & cook for 1 1/2 hours, stirring often.
- Remove the lid & continue cooking for 30 minutes until tender.
For the Roasted Potato
- Place the baby potatoes in a baking tray. Drizzle olive oil, seasoning & rosemary. Toss to coat.
- Roast at 180'C until golden & crisp.
For the Broccoli
- Blanch the broccoli in salted boiling water until cooked (with a crunch).
- Season.