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Health & Fitness

Asian Stir Fry, a tasty health bite

An article by author Laura Hill Timpanaro

 

This Asian stir fry is one of my favorites to make. I have made this recipe with chicken, beef and even tilapia, it’s so good!  I serve it without rice for a healthier dish.

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The recipe I am going to share today is made with grilled chicken.  To make Asian stir fry you will need (1) pound of boneless, skinless chicken breast, two cups broccoli florets, 4 or 5 whole fresh mushrooms, a ½ cup of Iron Chef General Tso Sauce (or you can follow the recipe below and make your own), peanut or olive oil.

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This is so easy.

 

Rub the chicken breasts with salt and pepper and grill them over medium heat until cooked through.  You can also do this in the oven with a rack over a flat pan.  I think the grilling adds an extra layer of flavor but If you can’t grill, don’t despair.  Heat up about ¼ cup of oil in a shallow pan.  Cube the chicken and toss it in.  Cook over medium heat until white and cooked through.  Set the chicken aside and clean your pan out good.

 

Get your pan hot.

 

Use the same pan to heat another ¼ cup of oil, you want to get this nice and hot but not smoking or the food will taste burned.  Slice the mushrooms and sauté them in the hot oil.  I like to add a splash of ginger ale because it gives them a nice bright flavor. 

 

Have the General Tso ready.

 

When the mushrooms have browned add the broccoli and the General Tso sauce.  Add the chicken and mix until all the ingredients are well coated.  Add another splash of ginger ale or water, lower the heat and cover.  I usually cook this for 4-5 minutes until the broccoli is tender and easily pierced by a fork.  That’s it, you’re ready to serve.

 

I like my sauce to be more like a glaze so I add a teaspoon of mesa or white flour just before serving.  Mix it through thoroughly and the sauce will thicken right up.  You could use cornstarch too but I like the flour better.

 

If you want to make your own General Tso sauce try this recipe.

 

You will need 3 tablespoons soy sauce, 3 tablespoons sugar, 2 tablespoons rice wine, 1 1/2 tablespoons rice wine vinegar, 1 tablespoon siracha, 1 1/2 teaspoons cornstarch.  I was able to find all of these ingredients at Stop and Shop.  To make the sauce mix all the ingredients in a small sauté pan.  Cook over medium heat, stirring occasionally until thickened.  Remember you can adjust the amount of Siracha you use to increase or decrease the heat.

 

That’s it!

 

For more recipes, family fun and Great Story World Mix-Up books, visit www.gswmu.com

 

 

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