Garlic Chicken and Stir-Fried Veggies- Makes about 6 servings and you can easily get 2 servings of veggies out of this :p
1 pound boneless, skinless chicken breasts
1 tablespoon light soy sauce
1 tablespoon dry sherry
4 garlic clove, finely minced
2 green onions, finely chopped on the diagonal
a few drops sesame oil
2 tablespoons light soy sauce
1 tablespoon dry sherry
1/4 teaspoon chili paste
2 tbsp Peanut Oil for stir-frying
Stir Fry Veggies
1 cup mung bean sprouts
3 cups broccoli florets
1 cup carrots, sliced thin
1 small zucchini
1 sweet red pepper
1 cup celery, sliced thin
1/2 cup water chestnuts
3 cloves garlic, minced
1 medium scallion, white part minced and greens cut into 1/2-inch lengths
2 tsp. ginger, freshly grated
2 tbsp Stir-Fry Sauce (whichever brand you prefer, I use Kikoman)
2 tbsp. peanut oil for stir-frying
Cut the chicken into bite-sized cubes. Place in a bowl, mix in the marinade ingredients and marinate for about 30 minutes.
While the chicken is marinating, prepare the green onions and garlic. Cut all the vegetables into bite-sized chunks (carrots and celery should be sliced thin). Set aside the broccoli. Plunge broccoli flowerets in hot water for 3 minutes and drain.
Combine the sesame oil, light soy sauce, sherry and chili paste in a bowl and set aside.
Heat wok and add oil. When oil is ready, add the marinated chicken. Stir-fry briefly on high heat, then add the garlic and green onion.
Add the remaining ingredients and combine (total cooking time should be about 5 minutes).
Add additional oil if needed. Add all vegetables except the bean sprouts. Stir several minutes, until the vegetables are crisp and tender. Add the sprouts and cook 2 more minutes.
Make a space in the center and add the minced garlic and ginger -- let them cook in the center for 1 minute. Mix the cornstarch and sauces into the water. Add to the center space and allow to bubble until it begins to thicken and then quickly stir to coat the vegetables.
Serve hot over steamed brown rice if you wish.
Actual cooking time should only be about 5 minutes total for the chicken, and another 5-7 for the veggies, depending on how crisp you like yours. Feel free to sub out another type of oil for the peanut, I don't USUALLY use it, but thats how the recipe was given to me, lol. And also, you can sub out water or stock (veggie or chicken work well in this, aim for low sodium varieties though) for a great deal of the oil. Start with maybe 1 tbsp oil and whenever you need to add more, add water or stock instead.
This serves six very well if you add just a little brown rice for extra filler. Otherwise I'd stick to 4 servings OR maybe double the recipe. You can easily even triple it, but you'd need to work in batches as you don't want to overload the wok.
Calories: 235.3, Total Fat: 5.4 g, Cholesterol: 68.4 mg, Sodium: 481.3 mg, Total Carbs: 14.9 g, Dietary Fiber: 5.0 g, Protein: 32.1 g
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| current weight: 263.0