CHICKEN & CASHEW STIR-FRY
Per portion Before After
Kilojoules 2163 1531
Fat 16g 9g
Saturated fat 3g 1g

The pay-off
To burn the same kilojoules through exercise? 13 minutes on the elliptical trainer

Cashews are the nuts to help yours: they're packed with the amino acid arginine which can help overcome erectile dysfunction and boost sexual satisfaction, according to research published in the Hawaii Medical Journal.

Splash out on oyster sauce containing real oysters and you'll get a dose of zinc which speeds injury-healing time. "Zinc is essential for cell function, particularly when cell growth is needed," says Wendy Martinson, Sports Nutritionist for the British Olympic Association. "Wound healing involves cell growth, so zinc is crucial."

Chillies could take the heat off your immune system. Research at Cornell University in the US found that the active ingredient - capsaicin - killed off over 75 per cent of the germs that were thrown at it in tests and so could fight food-borne bacterial disease.

Sometimes it pays to be in the red. "Red peppers (capsicums) are loaded with powerful antioxidants believed to help delay cellular ageing and block the formation of heart attack-inducing blood clots," says Dr David Herbert, director of the Centre for Human Nutrition at the University of California.

CHICKEN AND CASHEW STIR-FRY in 30 MINUTES
(serves 5)

You will need
300g basmati rice
Vegetable oil
1 red capsicum
1 carrot
150g snowpeas
1 red onion
4 cloves garlic
3 spring onions
500g chicken breast halves, skins removed
3 tbsp chicken stock (from 1/2 bouillon cube)
3 tbsp oyster sauce
1 tsp soy sauce
1/2 tsp fish sauce
1/2 tsp sugar
40g cashew nuts, dry-roasted
1/2 tsp dried chilli flakes

30 MINUTES REMAINING
Wash the rice under running water, leave it to soak for five minutes, drain and stick it in a pot with a tight-fitting lid over a high heat. Add a splash of vegetable oil and stir for two minutes. Add twice the volume of water as rice (different types of rice require different ratios of water). Bring to the boil, pop the lid on and turn off the heat. Don't remove the lid until you're ready to serve it.

20 MINUTES REMAINING
De-seed and slice the capsicum into thin strips. Peel and finely slice the carrot. Trim the snowpeas. Peel the onion, cut it in half, then slice it finely. Peel and mince the garlic, and cut the spring onions in half lengthwise then into three-centimetre pieces. Slice the chicken into bite-sized pieces. Dissolve 1/2 a bouillon cube in three tablespoons of boiling water, add the oyster sauce, soy sauce, fish sauce and sugar.

14 MINUTES REMAINING
Heat the wok over a medium heat and add the cashews. Stir them for about three minutes until they're golden brown. Remove from the wok and set aside. Bung some vegetable oil in the wok, and fry the dried chillies for 30 seconds, which is long enough to flavour the oil without burning them. Remove the chillies with a slotted spoon and set aside.

12 MINUTES REMAINING
Add half of the garlic to the flavoured oil, then throw in half of the chicken. The trick to a good stir-fry is keeping the wok hot, and by cooking the chicken in two batches, you'll make sure the oil doesn't cool too much. Stir-fry the chicken for four to five minutes, remove the first batch and set aside in a clean dish. Repeat with the remaining garlic and chicken.

2 MINUTES REMAINING
Turn the heat up high, stick all the chicken back in the wok and add the veg and sauce. Stir-fry for two minutes. Add the cashews, chillies and spring onions. Mix well and serve on the rice. Bin the takeaway menu and tuck in.

MAKE IT WITH PRAWNS
For a change from chicken and a boost for your heart, switch to prawns. They go well with the salty flavours and according to nutritionist Dr Rosemary Stanton, "are an excellent low-fat source of protein, iron, zinc, vitamin E and omega-3 fatty acids. These fats lower triglyceride levels and have many other benefits for heart health". Remember to shell and de-vein them before adding them to the wok.

AND TO DRINK
Wine expert Ken Gargett, author of Don't Buy Wine Without Me (angusrobertson.com.au, $27.95), suggests a match for your meal and your wallet.

The Chalice Bridge Chardonnay 2006 ($23) has just enough nuttiness to work perfectly with this dish - a marriage made in heaven. As elegant as Audrey Hepburn, and a little austere to boot, the Steingarten Riesling 2005 ($25), will open the eyes of anyone yet to discover the glories of this great grape. For a more exotic variety, try viognier. Full of oozing apricot flavours, the Tahbilk Viognier 2006 ($17) will add new complexity to this dish. If you prefer red, a good, full-of-fruit pinot noir fits the bill perfectly. No grape handles a touch of chilli quite so well, if it's not overdone; try the The Little Rebel Pinot Noir 2006 ($17).