Use the basic stir fry method to create a variety of Asian dishes by changing the source of protein and vegetables. finally with this recipe I can make a stir fry at home that we really enjoy. Substitute your favorite source of protein for the chicken. It would be equally as good with pork, shrimp or tofu.
Chicken with Garlic Sauce Stir Fry
Basic Stir Fry Method
- 3/4 pound protein (like flank steak, pork tenderloin, shrimp, tofu or chicken breast, boneless, skinless) cut into bite size pieces
- 2 teaspoons each low sodium soy sauce and sherry
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, minced (you can use the jarred, the fresh packs more flavor)
- 1 medium onion, peeled, halved and each half cut into 8 wedges
- 1 1/2 pounds vegetables cut into pieces ( cut about the same size as the protein) * see note below
- 1 Tablespoon plus 2 teaspoons peanut or vegetable oil (5 teaspoons total)
Rich Garlic Sauce
- 1/2 cup low sodium chicken broth
- 1/4 cup dry sherry
- 3 tablespoons hoisin sauce
- 1 teaspoon toasted sesame oil (adds tons of flavor)
- 3- 5 garlic cloves, minced (if you love garlic use 5 cloves)
- 1 tablespoon low sodium soy sauce
- 2 teaspoons cornstarch
- 1/8 teaspoon red pepper flakes
Combine all ingredients and set aside until needed.
Method
1. In a medium size bowl mix protein with soy sauce and sherry, toss to mix. Set aside.
2. In a small bowl mix the garlic and ginger together and set aside.
3. Mix together the flavoring sauce and set aside.
4. Heat a large nonstick skillet with deep sides over a high heat, add 2 teaspoons oil, when hot add protein, stir occasionally until lightly browned on all sides, 1-4 minutes depending on the protein source. Remove from pan to a lidded dish to keep warm.
5. Add 2 teaspoons oil to the pan, when the oil is hot add the onion, stir until slightly browned, add the *long cooking vegetables, stir fry until tender crisp 1- 5 minutes depending on the vegetables.
6. Add another 1 teaspoon oil to the pan, add the *short cooking vegetables, stir until tender about 1 minute.
7. Move the vegetables to the sides of the pan making the center clear, add the garlic ginger mixture, cook until fragrant about 45 seconds. Mix garlic mixture into the vegetables. Add the protein back in and stir to combine.
8. Whisk the garlic sauce, add it to the pan and bring to a simmer. when it starts to thicken stir to coat the vegetables and protein. Serve immediately over your choice of whole grain.
Choose a total of approximately 1 1/2 pounds vegetables. Keep the long cooking and short cooking vegetables separated.
*Long Cooking Vegetables 1-5 minutes
Broccoli, green beans, cauliflower, carrot, bell peppers,asparagus, bok choy, eggplant, mushrooms
*Short Cooking Vegetables 30 seconds -1 minute
cabbage,celery,scallions, snow peas, fresh bean sprouts, canned water chestnuts, pineapple, canned baby corn
Yield: 4 Servings
Nutritional Information
Using chicken breast meat, 3 cups broccoli, 1/2 cup carrots, 1/2 cup celery, 1 cup green beans Per Serving : 277 Calories; 10g Fat (33.5% calories from fat); 24g Protein; 19g Carbohydrate; 5g Dietary Fiber; 52mg Cholesterol; 597mg Sodium.
Old WWP 6 / New WWPP 6
This stir fry method came from How To Cook Without A Book by Pam Anderson.
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