Recipes

Classic Stir-Fry

Makes 4 servings.

 

Ingredients.

4 Tbsp. Reduced-sodium soy sauce, divided

2 Tbsp. Water or fat-free reduced-sodium chicken-broth

2 tsp. Sugar

½ tsp. Minced scallion

2 Tbsp. Mirin (Japanese cooking rice wine) or Japanese sake, or broth plus 1 pinch sugar

¼ tsp. minced fresh ginger

1 cup thinly-sliced chicken, meat or fish

1 tsp. cornstarch

2-3 Tbsp. Peanut or canola oil, divided

1 cup cut up green vegetable (string beans, snow peas, and broccoli)

1 cup cut up red or orange vegetable (bell pepper, carrot, red onion)

1 cup cut up light colored vegetable (onion, bok choy, zucchini)

3 cups steamed brown rice

 

Directions

In a wide, shallow bowl, combine 2 tablespoons soy sauce, water or broth, half of the sugar and Mirin with scallion and ginger.  Mix in chicken (or other meat) and marinate during other preparations (10-30 minutes). Drain and pat dry of excess liquid with paper towels. (Discard used marinade, which should never be reused as a sauce; it may contain potentially harmful bacteria that could lead to food-borne illness.)

For the sauce, mix together the remaining soy sauce, Mirin and sugar with the cornstarch until well blended. Set aside.

Heat pan until it is very hot.  Add 1 tablespoon oil, or enough to stir-fry meat, and heat until very hot.  Add meat and stir-fry until it turns color.  Remove with slotted spoon and set aside.

Use remaining oil as needed, to stir-fry vegetables in batches, starting with those that take the longest to become tender-crisp, like carrots, string beans and broccoli.  Don’t overcrowd the pan.  If necessary, cook vegetables in batches and transfer cooked vegetables to an oven preheated to 200 degrees.  When all the vegetables are tender-crisp, mix in everything that was removed from the pan in the earlier stages.  Stir sauce and add to the pan, stirring until sauce thickens.

Remove from heat and serve immediately with steamed rice.

 

Nutrition Information

Per serving: 362 calories,

10 g. total fat

(1g. saturated fat),

48 g. carbohydrate,

18 g. protein,

5 g. dietary fiber,

646 mg. sodium.