STIR FRY WITH MEAT
Beef and Broccoli Stir Fry
1 T. cornstarch
1/3 c. white sugar
2 T. low sodium soy sauce
2 T. sherry
1 pound boneless beef, fat removed, cut into thin strips
5 T. light cooking oil
1/4 c. white onion, sliced
1 garlic clove, minced
1/4 t. dried red pepper, crushed
1/2 c. mushrooms, sliced
1/2 c. carrots, cut in thin strips
2 c. broccoli florets, with stems sliced thin
1 8 oz. can water chestnuts, drained, sliced
1/2 c. low sodium beef broth
In large bowl, stir together cornstarch, agave syrup, soy sauce and sherry
until smooth. Add beef and toss to coat with sauce. Cover and refrigerate 4
hours or overnight. Drain but reserve marinade. In large skillet or wok, heat
2 T. oil over medium high heat. Add onion, garlic and red pepper. Stir fry 2
minutes. Remove with slotted spoon to large bowl. Add mushrooms to
skillet. Stir fry 1 minute. Remove with slotted spoon to large bowl with onion
mixture. Add 2 T. oil to skillet. When hot, add carrots, broccoli and water
chestnuts. Stir fry 2 minutes or until tender crisp. Remove with slotted
spoon to large bowl with onion mixture. Add 1 T. oil to skillet. Add beef. Stir
fry 3 minutes or until lightly browned. Add broth and reserved marinade.
Stirring constantly, bring to a boil over medium heat. Boil 1 minute. Add
vegetables. Cook 2 or 3 minutes or until heated. If desired, serve over white
rice. Serves 4 to 6.
Stir Fry Beef with Snow Peas
1 pound boneless beef sirloin steak, fat removed
2 T. cornstarch, divided
2 T. low sodium soy sauce
1 T. dry sherry
1/2 c. low sodium beef broth
2 T. light cooking oil, divided
1 garlic clove, minced
2 c. fresh snow peas
1 c. fresh bean sprouts
1/4 c. walnuts, chopped
Slice beef across the grain into thin strips. In medium bowl, combine
steak, 1 T. cornstarch, soy sauce and sherry. Dissolve remaining cornstarch
in broth and reserve. Heat 1 T. oil in large skillet over high heat. Add beef
and garlic. Cook, stirring constantly, until browned, about 3 minutes. Add
remaining oil, snow peas, bean sprouts and stir fry 1 minute. Add beef
broth mixture. Cook and stir until thickened, about 3 minutes. Spoon onto
serving platter and garnish with walnuts. Serves 4 to 6.
Cashew Chicken Stir fry
3 T. light cooking oil
1 pound chicken breast, skinless, boneless, cut in large chunks
1/2 c. cashews
4 garlic cloves, chopped
2 t. light sesame oil
2 T. Chinese rice wine
5 or 6 scallions, cut in strips, for garnish
In medium skillet, over medium high heat, add oil. When oil is hot, add
chicken. Stir frequently. When chicken is about half done, add cashews,
garlic and sesame oil. When chicken is fully done, add wine. Simmer for a
few minutes. Serve on platter and garnish with scallions. Serves 4.
Chicken Wok
For rice:
2 to 3 c. white rice, cooked according to package directions
enough chicken broth for cooking rice, instead of water
For chicken mixture:
light cooking oil
1 garlic clove, minced
1 T. low sodium soy sauce
salt and pepper to taste
2 whole chicken breasts, cut into 1 inch pieces
2 eggs, whites only
2 stalks celery, sliced 1/4 inch thick
1/4 pound mushrooms, sliced
1 small can water chestnuts, drained, sliced thin
3/4 c. fresh bean sprouts
1 medium white onion, cut in chunks
For sauce:
1/2 c. low sodium chicken broth
2 t. fresh ginger, minced
1 T. cornstarch
toasted Chinese noodles
Cook rice in the usual way but use chicken broth instead of water. While
rice is cooking, dice chicken breasts, celery, mushrooms, water chestnuts,
bean sprouts and onion. Heat oil in wok or frying pan. Stir fry garlic until
brown. Remove garlic. Mix chicken with egg. Add soy sauce, salt and pepper
to hot oil. Stir fry chicken until golden brown. Remove from pan. Stir fry
vegetables just until hot but still crisp. While vegetables are cooking, prepare
a thin mixture of broth, ginger and cornstarch. Put garlic and chicken back in
pan and stir in sauce. Spoon cooked rice onto serving platter, top with sauce
and chicken. Sprinkle a few toasted Chinese noodles on top and remainder
around outside edge of platter. Serves 2 to 4.
STIR FRY WITHOUT MEAT
Stir-fried Snow Peas
2 pounds small young snow peas
3 t. peanut oil or light cooking oil
1 t. white sugar
(or 1/2 t. fructose or 1/16 t. stevia)
salt and pepper to taste
3 T. low sodium soy sauce
Pinch off ends of snow peas. Pull off string on straighter side. Rinse and
drain. Heat oil in wok or large skillet. Add peas, stirring rapidly until coated
with oil. Add sugar, salt and pepper, and soy sauce. Cook and stir about 2
minutes. Transfer to serving dish. Serves 8 to 12.
Stir-fried Spinach with Mushrooms
6 c. spinach, leaves only
12 to 16 fresh mushrooms
2 garlic cloves
2 T. light cooking oil
salt and pepper to taste
Remove stems and roots of spinach. Rinse spinach leaves well. Pat or
spin dry. Cut off any part of mushroom stems that is beyond the cap. Rinse
mushrooms well and pat dry with paper towels. Slice in 1/4 inch slices to
yield 2 c. Peel and slice garlic. Heat a wok. Add oil and heat 5 seconds. Add
garlic. Stir fry 10 seconds. Add mushrooms. Toss to coat with oil. Stir 10
seconds. Add spinach. Press down with spatula. Then stir constantly. Bring
the contents up from the bottom to the top, coating spinach with hot oil.
Cook until spinach has wilted but is not soggy. Sprinkle with salt and pepper.
Remove from hot oil with large draining spoon and place on serving platter.
Serves 4 to 6.
Green Bean Stir Fry
2 large or 8 oz. red bell pepper
1 1/2 T. peanut oil
2 T. garlic, coarsely chopped
1 c. or 8 oz. green beans, trimmed
2 T. water
Remove seeds and cut peppers into strips. Heat wok or large frying pan.
Add oil and heat. Add garlic, peppers and beans. Stir fry for 3 minutes. Add
2 T. water and cook for another 4 minutes or until vegetables are tender.
Serves 4.