  |
|||
|
|
|
||
|
Posted by Michael Vyskocil Aug 29, 2006 |
Dinner Stir-Fry
For 4 main-dish servings:
Spray a nonstick wok or skillet with nonstick cooking spray. Add the following ingredients and stir-fry for 3 to 4 minutes...
8 ounces skinless, boneless chicken breast, cut into thin strips
2 medium carrots, thinly sliced on the bias
1 1/2 cups small broccoli florets
2 cloves minced garlic
Add the following ingredients and stir-fry for 2 minutes more...
1/4 cup bias-sliced green onion
3 tablespoons chopped honey-roasted peanuts
1 tablespoon grated fresh ginger
1 teaspoon reduced-sodium soy sauce
1 tsp. toasted sesame oil
1/4 to 1/2 tsp. crushed red pepper
Stir in the following ingredients...
1/4 cup molasses
1/4 cup water
Serve over hot cooked rice or rice noodles.
Cooking Tips
• You can make this main dish in a skillet instead of a wok.
• Instead of chicken, try substituting lean beef or pork.
• Don't overload your wok or skillet. When too much of any item is added at once, the food stews rather than fries.
• Preheat the wok over medium-high heat for 1 minute. To test to see if your pan is hot enough, add a vegetable piece; if it sizzles, start stir-frying.
Chopping Your Prep Time
• Pare precious minutes from your cooking time by using precut vegetables from the salad bar or produce section of your supermarket. But, remember to wash the vegetables before using them.
• Assemble your ingredients first; then start cooking your rice or rice noodles. This will help you time your stir-fry so that it's ready to hit the table as soon as the rice or rice noodles are finished cooking.
• Buy strips of meat already sliced for stir-frying from the meat department of your supermarket.