|Classic Stir-Fry |
The keys to a successful stir-fry are noted in the instructions below: Use a very high heat, avoid crowding the pan by cooking ingredients in batches, if necessary, and start with the vegetables that take the longest to cook.
4 Tbsp. reduced-sodium soy sauce, divided
2 Tbsp. water or fat-free, reduced-sodium chicken broth
2 tsp. sugar, divided
1/2 tsp. minced scallion
2 Tbsp. Mirin (Japanese cooking rice wine), or Japanese sake, or broth plus 1 pinch sugar, divided
1/4 tsp. minced fresh ginger
1 cup thinly-sliced chicken, meat or fish
1 tsp. cornstarch
2-3 Tbsp. peanut or canola oil, divided
1 cup cut-up green vegetable, such asstring beans, snow peas, broccoli
1 cup cut-up red or orange vegetable, such as bell pepper, carrot, red onion
1 cup cut-up light-colored vegetable, such as onion, bok choy, zucchini
3 cups steamed rice (preferably brown)
In a wide, shallow bowl, combine 2 tablespoons soy sauce, water or broth, half of the sugar and Mirin with the scallion and ginger. Mix in chicken (or other meat) and marinate during other preparations (10-30 minutes). Drain and pat dry of excess liquid with paper towels. (Discard used marinade, which should never be reused as a sauce; it may contain potentially harmful bacteria that could lead to food-borne illness.)
For the sauce, mix together the remaining soy sauce, Mirin and sugar with the cornstarch until well blended. Set aside.
Heat pan until very hot. Add 1 tablespoon oil, or enough to stir-fry meat, and heat until very hot. Add meat and stir-fry until it turns color. Remove with slotted spoon and set aside.
Use remaining oil, as needed, to stir-fry vegetables in batches, starting with those that take the longest to become tender-crisp, like carrots, string beans and broccoli. Don’t overcrowd the pan. If necessary, cook vegetables in batches and transfer cooked vegetables to an oven preheated to 200 degrees. When all the vegetables are tender-crisp, mix in everything that was removed from the pan in the earlier stages. Stir sauce and add to the pan, stirring until sauce thickens.
Remove from heat and serve immediately with steamed rice.
Makes 4 servings.
Per serving: 362 calories, 10 g. total fat (1 g. saturated fat), 48 g. carbohydrate, 18 g. protein, 5 g. dietary fiber, 646 mg. sodium.