Recipes @ Stir-Fry Meal in Minutes

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Saturday, April 30, 2011

Stir-Fry Meal in Minutes

Dinner Stir-Fry
For 4 main-dish servings

  1. Spray a nonstick wok or skillet with nonstick cooking spray.
  2. 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
  3. 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
  4. 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.

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