Quick and Easy Healthy Stir Fry

One of my favourite treats on a rare occasion when I'd visit the mall, was to stop at the Asian restaurant in the food court and order some chicken and broccoli. It was delish. I loved the sauce, and it was cheap, maybe $3-4.00 when you ordered it ala carte. The thing I didn't like was that as good as the sauce was, the sodium was probably off the charts, so I'd pick all the chicken and broccoli out, or even ask them to use a slotted spoon and not give me any sauce, as it was only it's flavour that enhanced the food I craved.

Once when searching for a recipe for jumbo shrimp, I found a simple one for Jumbo Shrimp and Asparagus! I was in luck! At a recent visit from Fabian Seafood, I had purchased a pound of jumbo shrimp and had some asparagus on hand as well! Mmm. I figured the recipe looked quick and easy enough, so why not.

Turns out, the sauce in the recipe was the exact flavour I'd been craving, and the dish was delish!

Subsequently, in a quest to make it a little healthier, I've modified the recipe and also used various protein ingredients (shrimp, poultry, beef, and pork) as well as played with the veggies, depending on what I had on hand.

Obviously, if you buy meats in bulk and then prepare and freeze them ahead for meals (meaning the meat is already cut into bite sized chunks), then your prep time will be way faster.


2 cups chunked Chicken, Pork or Beef, or 24 Jumbo Shrimp peeled and de-veined.

3-4 cups of veggies of choice cut into approx 1in pieces (asparagus, broccoli, mushrooms, pea pods, onion, red/green pepper, celery, etc - whatever you like or have on hand. I like a LOT of veggies, so I use closer to 4 cups or more.

1-2 Tablespoon of your oil of choice - I use a non-stick pan so I only used 1T of EVOO (extra virgin olive oil). One time with shrimp I used coconut oil, but it was too coconutty for my tastes when making a stir fry - would probably be better for a curry. ;-)

2 teaspoons chopped fresh ginger root  - I make ginger tea nearly daily and just used the leftover ginger pieces for the stir-fry. It's already cooked, so easy~peasy, just chopped the pieces smaller. It's also less fibrous when you eat it, but still as flavourful.

3 teaspoons low-sodium soy sauce (original recipe calls for 3T, but I don't care for that much soy sauce or all it's sodium).

4 T water (I didn't pre-boil the asparagus/veggies, nor did I use all the soy, so I made up for the difference with water)

1 packet Stevia: 1/2 packet = 1 teaspoon sugar, and the recipe calls for 2 teaspoons. ;-)

1 teaspoon dry sherry (I had none, so I used dry white or red wine, depending what I had and what sort of protein it was). I usually have a dry red on hand ;-)

1-2 teaspoons chopped/minced garlic, onion, and/or garlic, onion and ginger powder, or any/all you like. I used them all - Love lots of flavour and they're all good for you. Notice I used the powder, not the salt.

Heat the oil in a wok or large skillet, then brown the meat or saute the shrimp, along with the chopped onion, garlic and powders til cooked through.

While meat is browning, mix together the chopped ginger, soy sauce, water, stevia, and sherry/wine.

Add the veggies to the meat, then pour in the sauce.  Cover for 5 min so the broccoli or asparagus and other veggies steam (I like mine more al dente than soft). You'll know when they're done as they'll turn brighter green! This doesn't over cook them and provides lots of good vitamins and minerals too!

Makes about 4 servings.

Tonight I made Pork, Broccoli and Pea Pods!
Broccoli from the garden and pea pods from last Saturday's Farmer's Market.

Last week I made Shrimp and Broccoli.
Fabian had just come again and I had some broccoli ready in the garden. Mmmm.

You can make some rice or other side dishes as well.

Note: If you want to thicken the sauce, mix 1T cornstarch with 1T cold water, and then add in after the sauce - stir to mix and then cover til veggies are done to your liking.

Enjoy!

Chicken and Veggies w/Brown Rice

Ok - first off, put on some tunes, then start the Brown Rice according to package directions.


Generally it's 1c. of brown rice to 2c. water (1 T. butter and salt optional). Bring to a boil and then cover (tightly) and reduce heat to Low for 45 min - 1hr or until all water is absorbed - don't check it til at least 45 min.


While that's cooking, start to cook/brown the 'meat' on med/med-hi:


1-1lb package Boneless Skinless (Amish) Chicken Breasts - or 1 lb whatever meat/poultry/seafood you like (this recipe was originally for 24 Jumbo Prawns (shrimp) with Asparagus - and I loved the 'sauce' so much I just change ingredients to go with what I have on hand. The flavour reminded me of the Chicken w/Broccoli at the Asian place at the Mall I really liked. If you use Prawns/Shrimp it will obviously cook in only minutes, not as long as chicken, pork, or beef.


In a large non-stick skillet/wok - either sprayed for extra-non-sticky-ness or add 1-2T olive oil and cook chicken (meat) covered until done inside (cut and check that it's not or red/pink). I cooked/browned the 4 breast pieces from the package whole, then used 3 of the 4 to make the dish, reserving 1 large breast for a later meal/sandwich/nachos/pizza, etc. You may also chop the chicken breasts into chunks before you brown them, but IMO it's easier/cleaner just to cook them, then cut them up later while the veggies are cooking and re-add them.


While the chicken is cooking/browning:


Mix the sauce in a bowl:


- 1/2-1c. of water - depending on how much veggies you add - you want to steam them, plus you want some sauce to go over the rice - not a lot, or maybe you want more? Some cooks/steams off.


- 3 T. low sodium soy sauce (for you who don't buy soy sauce - it's about 5-6 of those packets leftover from your asian take-away)


- 2 t. granulated sugar


- 1-2 t. dry cooking sherry (take a cpla swigs for yourself if you're so inclined)


Chop (as many vegetables as you like to taste - I was cleaning out the fridge)


- 2T or more chopped/sliced fresh ginger (if you like more, chop more, if you like less, stick to 2T)


- 1 bunch (or less) of asparagus - this time I didn't have any - but when I have I cut/broke it up into 1-inch segements if you do (bite sized), or longer to taste. Break off the lower ends naturally where they snap to get rid of the woody ends first.


- 1 head or more of broccoli broken into bits - if you're like me, chop off the end of the stem and then chop the rest of the stem into slices/chunks too. Eeets gud 4 u! We like a lot of broccoli so I use lots.


- Portobello mushrooms - as many as you like, whole sliced, or chopped. (I used 5 large ones sliced)


- 3-4 ribs of celery chopped into bite-size chunks.


- 1/2 onion - sweet or white chopped into chunks or strips/slices - however you like.


- garlic, water chestnuts, sliced carrot, baby corn, peapods, or? up to you... toss in the proverbial kitchen sink if you like.





Anyway, I added the onion, broccoli stems and celery to the chicken as it cooked in the oil - covered - to steam/keep the heat in and cook faster.


Then remove the chicken and add in the other/rest of the veggies and add the sauce, cover and steam for a few minutes til done to taste - if you like them al dente, go just minutes, if you like them more done, they will cook down as they sit while rice finishes.


While the veggies are steaming/cooking in the sauce, cut the chicken into chunks and then after the veggies have steamed for a few minutes, add it back in. Give it a good stir so some of the sauce gets into the chicken.


Cover and let simmer on low while rice finishes.


If you like a thicker sauce - then mix 1-2 T of cornstarch with 1/4-1/2 c. water, then add to the veggies before adding the chicken back in. Stir well, add in the chicken and let thicken - takes about 3-5 min.


Otherwise, keep chicken and veggies on low or warm until the rice is done.


The whole process should cook in the time the rice is cooking - about 45 min - 1 hr tops.


Serve over brown rice - makes about 3 servings.


Enjoy!


**Note** I don't add any extra salt, as I feel there is plenty in the soy sauce - so if you like more - add more, or don't use low-sodium soy sauce. I prefer to taste the foods, not salt. I also don't add salt or butter to the rice. If I would, I use unsalted butter anyway. This meal is really good and tasty if you are watching your fat/sodium intake - as we all should.