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The secret to success is making sure the pieces of food are all about the same size—so they'll cook evenly.And chances are, you already have all the equipment you'll need. No wok is required. Instead, a large skillet or Dutch oven works fine, and you'll manage your food with a wooden spoon or metal spatula. That's simple, isn't it?
In traditional stir fries, meat, poultry and fish play a supporting role to the vegetables. So gather the veggies together and also get a bit of meat. Put in a seasoning sauce and you're all set.
Here's how it works: Heat an empty skillet. Add a small amount of oil and then quickly stir some aromatics like garlic or ginger. Add the various veggies, beginning with the ones that require more cooking time. Stir vigorously and continue to add ingredients. Add the sauce, stir will and supper is ready to serve!
Chicken Stir Fry with Broccoli, Water Chestnuts and Mushrooms A Brookshire's Best Recipe
Serves 4 Prep time: 15 minutes; cook time: 6 minutes
Ingredients: 1 tsp chopped garlic 1 Tbs peanut oil 1 Tbs chopped ginger 2 skinless, boneless chicken breast halves, sliced thinly 1 cup broccoli pieces 1/4 cup sliced water chestnuts 1 cup thinly sliced mushrooms 1/4 cup low-sodium soy sauce
Directions: Heat a skillet over medium-high heat. Add the garlic, oil and ginger. Stir quickly for 30 seconds. Raise the heat to high. Add the chicken and stir fry for 3 minutes. Then stir in the broccoli, water chestnuts and mushrooms, stirring quickly after each addition. Add the soy sauce and cook until the vegetables are tender, about 2 minutes longer.
Nutritional Information: Calories Per Serving: 132, Fat:4 g (1 g Saturated Fat), Cholesterol: 22 mg, Sodium:321 mg, Carbohydrates:5 g, Fiber: 1 g
© 2008, Brookshire Grocery Co. Nutrient counts are rounded to the nearest whole number. All dietary and lifestyle changes should be supervised by a physician.
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If you're looking for a healthy, tasty dinner that will be ready in a flash, stir-frying is the way to go. It's one of the most popular forms of cooking, and it centers on high heat that sizzles, sears and smokes your food with very little added fat.
