My Stir fry (Low Fat, Low Sodium) |
|
 |
Prep Time: 15 Minutes Cook Time: 5 Minutes |
Ready In: 20 Minutes Servings: 2 |
|
Not authentic! but does have an Asian flavor. I love stir fries but wanted something that works with my eating plan. Though I am still experimenting with this, here is my current version. It does not make extra sauce but is somewhat dry, because I don't eat it with rice. I lightly steam the veggies (sometimes I add chicken) in water or broth and then give them a very quick fry in a small amount of oil. The veggies are only suggestions - use what you like. If you are not concerned with sodium content, feel free to add more soy and/or peanut sauce. Ingredients:
1 1/2 cups broccoli florets |
1 small carrot, thinly sliced on the diagonal |
1 large button mushroom, quartered and thinly sliced |
15 -20 snow pea pods, strings removed |
1/8 large white onion, sliced |
2 garlic cloves, peeled and minced |
1 knob ginger, about 1 inch long, peeled and minced |
3 -4 ounces chicken tenders, cut into bite-size pieces (easiest when partially frozen) (optional) |
4 tablespoons water or 4 tablespoons chicken broth |
2 -3 teaspoons dark sesame oil |
2 teaspoons low sodium soy sauce |
1 teaspoon bottled thai peanut sauce (i like san j brand) |
fresh ground black pepper |
cayenne pepper (optional) |
2 tablespoons cashew pieces, roasted, unsalted (optional) |
Directions:
1. Strip the tough membranes off the broccoli and thinly slice the florets (I use the stalks also).
2. Have all ingredients cut and ready to go.
3. Use a large skillet with a tight-fitting lid.
4. Add water or broth to the skillet, raise heat to high. Once the liquid starts boiling, lower heat and steam the veggies and chicken (if using), for about 3-4 minutes, depending on degree of crispness or tenderness desired.
5. Uncover to make sure that liquid has evaporated.
6. Add oil, soy sauce and peanut sauce; fry quickly for about a minute.
7. Season to taste with black and/or cayenne pepper.
8. If you are adding cashews and want them very crunchy, sprinkle them on top just before serving. If you want them slightly tenderized, add them earlier so as to briefly cook them.
9. Enjoy!
10. NOTE: If your snow pea pods are very young and tender, you may want to add them a couple of minutes after beginning cooking.
|
|