(WTNH) - Stir-frying is a healthy way to cook. The technique requires very little oil and because the ingredients are cooked over high heat for just a few minutes they tend to retain most of their nutrients.
Season a wok or pan by stir-frying garlic, ginger, and scallion. Then add any kind of chopped or sliced vegetables and or meats to the mix. Season lightly with soy sauce of fish sauce and a sprinkle of pepper, and just a few minutes you have dinner on the table.
SOBA NOODLES WITH STIR-FRIED SHITAKES AND ASPARAGUS
1 tablespoons vegetable oil
1 garlic clove, peeled and minced
One 1-inch piece ginger, peeled and minced
12 shiitake mushrooms, stems removed and caps julienned
12 asparagus spears, cut into 1-inch pieces
2 single portions soba noodles, cooked, rinsed under cold water, and drained
2 tablespoons soy sauce
1 tablespoon mirin (sweet sake)
1 teaspoon dark sesame oil
½ teaspoon Sriracha
1 scallion, trimmed and thinly sliced on the diagonal
1 head red oak leaf lettuce, leaves separated
1) In a wok or large skillet, heat the oil over high heat and stir-fry the garlic and ginger until fragrant, about 30 seconds. Add the asparagus and mushrooms and continue to stir-fry until just wilted. Transfer to a mixing bowl with soba.
2) In a small bowl stir together the soy sauce, mirin, sesame oil, and sriracha. Add sauce to the soba and toss well.
3) Divide noodles into 4 equal portions, garnish with scallions and serve over oak leaf lettuce.
SPICY BROWN RICE STIR-FRY WITH CHICKEN AND BABY BOK CHOY
1 tablespoons soy sauce, plus extra for last minute seasoning
1 teaspoon sesame oil
1/2 teaspoon sugar
1/2 teaspoon sriracha
1 scallion, trimmed and minced
1 large garlic clove, peeled and minced
1 ounce ginger, peeled and grated
1-1/2 tablespoons vegetable oil
8 ounces boneless and skinless chicken breast, thinly sliced against the grain
3 cups baby bok choy, leaves separated
3 cups 1-day old cooked brown rice
freshly ground black pepper.
1) In a bowl, stir together the soy, sesame oil, sugar, sriracha, scallion, garlic, and ginger. Add the chicken and mix to coat evenly throughout.
2) In a wok or large nonstick pan, stir-fry the chicken until just opaque. Add the bok choy and continue to stir-fry until just wilted. Add the brown rice and continue to stir-fry, seasoning with soy soy and pepper, until the rice is hot, about 10 minutes. Divide among 4 individual bowls.
Recipe: Corinne Trang
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