Upload
kenesei-gyoergy
View
218
Download
0
Embed Size (px)
Citation preview
7/29/2019 Stir FryCookbooklet
1/8
7/29/2019 Stir FryCookbooklet
2/8
2
Chicken
Sweet and Sour Chicken
Ingredients:
1/3 c. agave nectar
1/3 c. organic ketchup
1/3 c. Braggs apple cider vinegar
c. organic pineapple juice
tsp. garlic powder
2 tsp. canola oil
8 oz chicken breast, skinned, boned, cut in x 2 strips
c. onion, coarsely chopped
1 c. green pepper, 1 squares
1 Tbs. arrowroot in 2 tsp. water
1 fresh tomato, wedges c. organic pineapple chunks, canned, save the juice
4 c. hot cooked brown rice
Instructions:
Combine agave nectar, ketchup, Braggs vinegar, pineapple juice, & garlic powder; set aside.
Heat part of the oil in wok and stir-fry chicken strips 2-3 minutes or until done. Remove from wok.
Heat remaining oil and stir-fry onion and green pepper.
Return chicken to wok. Add sauce mixture and heat until bubbly and hot. Thicken with arrowroot
mixture. Add tomato and pineapple chunks, heat through. Serve on hot rice.
Chicken, Broccoli and Spinach
Ingredients:
12 oz fresh broccoli (about 4 cups)
6 oz fresh snow pea pods, strings removed
1 c. onion sliced
lb fresh spinach (about 3 cups), cut in strips
1 c. chicken broth
1 Tbs. Braggs liquid aminos
tsp. agave nectar
1/8 tsp ground ginger
1 Tbs. oil
1 lb chicken breast, skinned, boned, cut into x 2 strips
2 Tbs. arrowroot in 4 tsp. water
4 c. hot cooked brown rice
7/29/2019 Stir FryCookbooklet
3/8
3
Instructions:
Separate broccoli into florets and cut stems into pieces. Prepare rest of vegetables.
Combine chicken broth, Braggs liquid aminos, agave nectar and ginger; set aside.
Heat half the oil in wok. Stir-fry broccoli, pea pods, onions, and spinach 2-3 minutes or until tender-
crisp. Remove from wok.
Heat remaining oil and stir-fry chicken strips 3-4 minutes or until done. Add broth mixture; cook
until hot and bubbly. Thicken with the arrowroot mixture. Return vegetables to wok; again cook until
hot and bubbly. Serve immediately on hot rice.
Mandarin Orange Chicken (serves 2) 13% fat
Ingredients
2 T soy sauce (use low sodium) or Braggs Liquid aminos
2 t arrowroot (or cornstarch)2 T orange juice
2 T dry sherry
2 t oil (use peanut or canola)
1 t grated fresh gingerroot
2 c fresh snow pea pods, strings removed
cup onion, sliced
8 oz. chicken breast, skinned, boned, cut into 1/2 x 2 strips
1 11-ounce can mandarin orange slices, drained
oz (1/8 c slivered or sliced almonds2 c hot cooked brown rice
Instructions:
Combine soy sauce, cornstarch, orange juice, and sherry; set aside. Heat 1 t of the oil in wok. Stir-
fry gingerroot, pea pods, and onions about 2 minutes until crisp-tender. Remove from wok.
Heat the remaining oil in wok. Add chicken and stir-fry 30-4 minutes. Add soy sauce mixture; cook
and stir until thickened. Return the vegetables to the wok; add oranges and almonds, heat through.
Serve at once on hot rice.
7/29/2019 Stir FryCookbooklet
4/8
4
Pineapple Chicken Stir-Fry 15% fat
Ingredients:1 pound chicken breasts, skinned, boned, cut into x 2 strips1T soy sauce, tamari or Braggs Liquid Aminos
1 T oil (use canola or peanut)1 c. onion, sliced1 c. celery, diagonally sliced1 can water chestnuts, drained, sliced1 cup pineapple juice (save from canned chunks)1 T grated fresh gingerroot1 T arrowroot (or cornstarch) in 2 t water c pineapple chunks, canned, save juice (can rehydrate dried pineapple)4 c. hot cooked brown rice
Instructions:
Marinate chicken strips in soy sauce while preparing remaining ingredients.Heat half the oil in wok. Stir-fry onion, celery, and water chestnuts 2-3 minutes or until tender-
crisp. Remove from wok.
Add remaining oil and stir-fry chicken strips 3-4 minutes or until almost done. Add pineapple juice
and grated gingerroot; heat through until bubbly. Add arrowroot mixture to thicken sauce.
Bamboo and Chicken Stir-Fry 16% fat
1 T oil (use canola or peanut)
2 c fresh snow pea pods, strings removed
c green onions, including tops, sliced
2 c fresh mushrooms, sliced
1 15 ounce can bamboo shoots, drained
1 pound chicken breasts, skinned, boned, cut into 1/2 strips
1 c chicken broth (homemade or low sodium packaged)
2 t soy sauce
2 T arrowroot in 4 teaspoons water
4 c hot cooked brown rice
Instructions:
Heat half of the oil in wok. Stir-fry snow pea pods, onions and mushrooms 203 minutes or untiltender-crisp. Remove from wok.
Heat the remaining oil. Stir-fry chicken strips 3-4 minutes or until cooked through. Add broth and
soy sauce; heat until bubbly. Thicken with cornstarch mixture.
Return vegetables and bamboo shoots to wok; heat through. Serve on hot rice.
7/29/2019 Stir FryCookbooklet
5/8
5
Beef
Beef, Mushroom and Snow Peas
Ingredients:
2 T dry sherry
2 T soy sauce1 T arrowroot
1 clove garlic, crushed
pound top round steak, visible fat removed, sliced in x 2 strips
1 T oil (use canola or peanut)
1 c fresh mushrooms, sliced
2 c fresh snow pea pods, strings removed
1 c beef broth (homemade or low sodium packaged)
4 c cooked brown rice
Instructions:
Combine dry sherry, soy sauce, arrowroot and garlic. Add beef strips and marinate 30 minutes while
you take a brisk walk.
Heat half the oil in wok. Stir-fry mushrooms and snow pea pods 2-3 minutes until tender-crisp.
Remove from wok.
Heat remaining oil. Stir-fry beef strips 3-4 minutes, until done. Add beef broth and heat until
bubbly. Thicken sauce with arrowroot mixture. Return vegetables to wok, heat through. Serve at
once on hot rice.
Beef and Broccoli Stir-Fry
Ingredients:Marinade:
1 T soy sauce
1 T cornstarch or arrowroot
1 clove garlic, crushed
4 slices gingerroot, pared
pound top round steak, visible fat removed, cut in x 2 strips
4 c fresh broccoli
1 c fresh mushrooms, sliced
2 T oyster flavored sauce
1 T arrowroot or cornstarch
2 T soy sauce
1 c water
1 T oil
4 c hot cooked brown rice
Instructions:
Combine marinate ingredients; add beef strips and marinate for 30 minutes.
7/29/2019 Stir FryCookbooklet
6/8
7/29/2019 Stir FryCookbooklet
7/8
7
Shrimp
Szechuan Shrimp
Ingredients:
c ketchup4 T soy sauce
2 T dry sherry
1 t sugar
1 t ground ginger
t crushed red pepper
2 cloves garlic, minced
T oil (peanut or canola)
c green onions, including tops, sliced
1 c green pepper, chopped
1 pound shrimp (fresh or frozen),, shelled and deveined
4 c hot cooked brown rice
Instructions:
Combine ketchup, soy sauce, dry sherry, sugar, ginger, red pepper and garlic; set aside.
Heat half the oil in wok and stir-fry onions and green pepper 1-2 minutes or until tender-crisp.
Remove from wok.
Heat remaining oil. Stir-fry shrimp just until pink and firm, about 2 minutes. Return vegetables to
wok. Add ketchup mixture; heat until bubbly. Serve at once on hot rice.
VegetarianVegetable & Noodle Stir-fry 15% fat
Ingredients:
2 t oil (use canola or peanut)2 cloves garlic, finely chopped1 c celery, diagonally sliced1 c fresh snow pea pods, strings removed1 c green or sweet red pepper cut in strips c green onions, including tops, sliced
1 c water chestnuts, sliced2 c fresh mushrooms, sliced4 T oyster sauce4 ounces dry somen noodles (wheat or buckwheat)
Instructions:Have kettle of boiling water ready to cook noodles.
Heat wok. Heat oil. Stir-fry garlic.
7/29/2019 Stir FryCookbooklet
8/8
8
Add celery, stir-fry 1-2 minutes. Add snow pea pods and continue to stir-fry. Then add pepper
strips, stir-fry 1 more minute. Next add the green onions and finally the mushrooms.
Drop somen noodles into the boiling water. Cook for 2 minutes; drain.
Add oyster sauce to the vegetables; heat through. Add the noodles and mix well. Serve at once.
All of the above recipes were taken from Low-fatfor Life by Mike, Marilyn, Gregand Jeff Heus;
Micamar, Barneveld, WI 1994
Stir-Fried Mushrooms with Tofu and Bok Choy*
Ingredients:
1 tsp. arrowroot
2 Tbs. Braggs liquid aminos
2 tsp. minced fresh ginger or 1 tsp. ground ginger
2 tsp. Thai chili sauce such as sriracha2 cloves garlic, minced (2 tsp.) or 1 tsp garlic granules
1 tsp sesame oil
3 Tbs. canola oil, divided
1 14-oz pkg. extra-firm tofu, drained and cut into bite-sized cubes
1 lb. bok choy, cut into 1 - inch pieces
2 c. sliced fresh mushrooms or reconstituted mushrooms, drained
Instructions:
1.
Whisk together arrowroot and 1 tsp. water in a bowl. Whisk in Braggs liquid aminos, ginger,chili sauce, garlic, and sesame oil.
2. Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes,or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes;
transfer to plate.
3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofuand bok choy to pan. Stir in Braggs liquid aminos mixture and stir-fry 1 minute, or until hot.
*Source: Vegetarian Times February 2010 issue