August 25, 2011

Stir-fry Chicken and Vegetables

A healthy, tasty and colorful treat to you and your palate. This dish is a medley of succulent chicken, crunchy vegetables, nutty sesame oil, heat from the chilly flakes and to top it all off, some garlicky soy sauce. Each bite is full of flavor and texture.
The key to a good stir-fry is to cook the vegetables just right, with a crunch to them. If you cook it for too long the vegetables loose their color and turn soggy and limp, which is not what you would want.
I have tried different variations of stir-fry but cooking with sesame oil really brings the best out of this dish. Hope you enjoy it.
Serves 4
3/4 lb - Chicken breast (cut into thin strips)
1 Tbsp - Low sodium soy sauce
3 Cloves - Garlic (crushed)
2 Tsp - Ginger (crushed)
1 1/2 Tsp - Tomato Ketchup
For Stir fry
Sesame Oil
1/2 Tsp - Red Chilly flakes
1/2 Tbsp - Garlic (finely minced)
4 1/2 C -Vegetables (Yellow Bell Pepper, Red Bell Pepper,Broccoli Florets, Zucchini, Yellow Squash)
1/2 - Onion
For the Stir fry sauce
3/4 C - Chicken Broth
1 1/2 Tsp - Corn Starch
1 1/2 Tsp - Honey
2 1/2 Tbsp - Soy Sauce (Low sodium)
1 Tbsp - Hot sauce (Tabasco or similar sauce)

Marinate the chicken with soy sauce, tomato ketchup, ginger and garlic for at least 1 hr.
Heat oil in a wok. Add the red chilly flakes and garlic.Add the chicken and cook for 10 mins or until the chicken is done. Remove the chicken from pan and set aside.
Add little oil to the pan and add the onion and vegetables.Saute for 8-10 mins. Remove the vegetables from pan and set aside.
For the sauce mix the chicken broth, soy sauce, hot sauce and honey with the corn starch. Now add it to the wok stirring it continuously until thick.
Now add the cooked vegetables and chicken and mix well.
Serve with White Rice, Brown Rice or Quinoa. Enjoy !!

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