Vegetable Stir Fry with Chicken
y2 lb. boned, skinless chicken, thinly sliced
2 Tbsp. lite soy sauce 1 tsp. sugar
1 Tbsp. Mirin (Japanese wine - see note)
1 tsp. cornstarch
2-3 Tbsp. peanut or canola oil
3 cups cut-up vegetables, a mix of red, orange and green varieties
3 cups cooked rice (preferably brown)
Marinade % cup lite soy sauce 1 tsp. sugar y2 tsp. minced scallion (optional) 1 Tbsp. Mirin (Japanese wine - see note) 1/4 tsp. minced ginger (optional)
In wide, shallow bowl, mix together marinade ingredients. Add chicken and set aside to marinate.
Make sauce by mixing together soy sauce, sugar, Mirin and cornstarch until well blended. Set aside.
Drain chicken and pat dry of excess liquid with paper toweling. Discard marinade.
Heat large skillet or wok. Add 1 tablespoon oil and heat until very hot. Add chicken and stir-fry until cooked through. Remove with slotted spoon and set aside.
Using small amounts of oil as needed, add vegetables in batches and stir-fry, starting with those that take the longest to become tender-crisp. Transfer each batch of cooked vegetables to large bowl.
When all vegetables are tender-crisp, combine all food in pan and stir until heated through. Mix sauce and add to pan, stirring until sauce thickens. Remove from heat and serve immediately with steamed rice.
Note: If Mirin is unavailable, replace with 1 Tbsp. chicken broth plus 1 pinch sugar.
This curry-flavored dish uses rice noodles also called rice sticks or mi fun.
2/3 cup fat-free, reduced sodium chicken broth or vegetable broth 1 Tbsp. oyster sauce or lite soy sauce 1 Tbsp. mild curry powder (see note) 1 V2 tsp. sugar
1 Tbsp. canola or peanut oil, divided 16 medium shrimp, shelled, deveined and cut in halves or thirds
1 garlic clove, chopped 1 tsp. minced fresh ginger 1 V2 cups frozen green peas V3 cup chopped red onion 1 small red bell pepper, chopped 4 scallions (green part only), cut in 1-inch pieces
4 oz. thin dried rice noodles, broken into 2-inch pieces, soaked according to package directions
In small bowl, combine broth, oyster sauce, curry powder and sugar. Set aside.
In wok or large nonstick skillet, heat 1 teaspoon oil over high heat. Stir-fry shrimp until pink. Transfer to plate.
Heat remaining oil in wok. Stir-fry garlic and ginger just until fragrant, 10 seconds. Add peas, onion, bell pepper and scal-lions. Stir-fry until vegetables are bright and crisp-tender, 2 minutes. Stir in curry sauce. Add noodles and shrimp. Stir-fry until shrimp are cooked through and dish is moist but not soupy, about 3 minutes. Serve immediately.
Note: Good choices are Madras curry powder sold in the spice section of many supermarkets or Oriental curry powder sold in Asian food markets.
Makes 4 servings. Per serving: 133 Calories, 4 g Total Fat (< I g Saturated Fat), 37 g Carbohydrates, \0 g Protein, 5 g Dietary Fiber, 108 wg Sodiuw.
Sweet and Sour Pork Stir-Fry
Serve this stir-fry over brown rice, wholewheat spaghetti, or some other whole grain for extra texture and nutrition.
12 oz. boneless pork loin, trimmed of all visible fat
1 can (8 oz.) pineapple chunks in juice
2 Tbsp. Worcestershire sauce 1 Tbsp. cornstarch
V4 tsp. freshly ground black pepper, to taste
1 Tbsp. canola or peanut oil, divided
2 cups fresh or frozen broccoli florets 1 medium carrot, thinly sliced
1 medium onion, cut vertically into y2-inch slices
8 ears canned baby corn
2 cups bean sprouts
1 garlic clove, chopped 1 tsp. minced fresh ginger
Freeze pork until firm, about 20 minutes. Cut pork into %-inch by 2-or 3-inch strips. Set aside.
Drain juice from pineapple into a small bowl, reserving pineapple. Add Worcestershire sauce and cornstarch to juice. Season with salt and pepper, if desired. Set aside.
In wok, heat 2 teaspoons oil over high heat. Add pork and stir-fry until white. Add broccoli, carrot, onion, corn, bean sprouts and reserved pineapple. Stir-fry until broccoli and carrots are brightly colored, about 2 minutes. Transfer to plate. Set aside.
Add remaining 1 teaspoon oil to wok. Add garlic and ginger. Stir-fry until fragrant, about 10 seconds. Do not let them burn. Stir pineapple juice mixture. Add to wok with meat mixture. Stir-fry until liquid has thickened and meat is cooked through, 2 to 3 minutes. Serve immediately.
Makes 4 servings. Per serving: 293 Calories, I0 g Total Fat (3 g Saturated Fat), 29 g Carbohydrates, 23 g Protein, ' g Dietary Fiber, '28 mg Sodium.
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