Thursday, April 29, 2010

Healthy Stir-Fry

Stir-Fried Chicken with Yellow Peppers and Snow Peas
Serves 6

1 lb. of boneless, skinless chicken, cut into 1 inch strips
1 Tbsp. light soy sauce
1 Tbsp. rice vinegar
2 tsp. arrowroot or cornstarch
1 tbsp. peanut or vegetable oil

Add ins:
1 tsp. peanut or vegetable oil
1 tsp. peeled and grated fresh ginger
3 garlic cloves

1 medium yellow bell pepper, cored and sliced
4 mushrooms, sliced
1 1/2 cups of trimmed snow peas
1/4 cup of low-fat, reduced sodium chicken broth

1/4 cup of toasted almond slivers or cashews

1. Prepare the chicken: Mix the chicken strips, soy sauce, rice vinegar, and arrowroot or cornstarch in a medium bowl. Set aside to marinate for 15 minutes.
2. Heat a wok/skillet/pan over high heat. Add 1 tbsp. of peanut or vegetable oil, and stir fry the chicken for about 4-5 minutes. Remove the chicken from the wok and set aside.
3. Prepare the Add-ins: Add the 1 tsp. of peanut or vegetable oil to the wok. Add in the ginger and garlic, and stir-try for 30 seconds.
4. Add the yellow pepper strips and sliced mushrooms. Stir-fry for 1 minute. Add in the snow peas, and stir-fry for 1 minute. Add in chicken broth, cover, and steam for 3 minutes or until snow peas turn bright green and are crisp.
5. Add in the desired sauce (see below for ideas), and cook for 1 minute until sauce thickens. Return the chicken to the wok, coating with sauce. Sprinkle with either almonds or cashews.

Sauce Suggestions
Orange Hoisin Sauce:
1/2 cup low-fat, reduced-sodium chicken broth
1/4 cup of fresh orange juice
2 tbsp. prepared hoisin sauce
1 tbsp. light soy sauce
1 tsp dark sesame oil
1 tsp. sugar
1/2 tsp. grated fresh orange zest
1 tbsp. arrowroot or cornstarch

Combine all ingredients except the arrowroot or cornstarch. Whisk until smooth. Add in the arrowroot or cornstarch, and whisk again.

Sweet and Sour Sauce:
1/2 cup of unsweetened pineapple juice
2 tbsp. red wine vinegar
1 tbsp. sugar
1 tsp. light soy sauce
1 tsp. peeled and grated fresh ginger
2 garlic cloves, minced
2 tsp. arrowroot or cornstarch

Mix together all the ingredients until smooth.

Me and Brad put it over Brown Rice.
Absolutely delicious!
(we also added in bean sprouts,
feel free to add in any other vegetables you prefer)


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