From the AICR Test Kitchen
Week of March 26, 2012
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Contact: Alice Bender, (202) 328-7744
Spring Stir Fry with Chicken
American Institute for Cancer Research
Classic stir-fry is a fun, fast and easy way to produce delicious dishes. It also can be a healthy cooking method, because the food cooks quickly in a small amount of fat. Anyone with a wok or large skillet can master stir-frying.
The first rule is to think small – the main ingredients should be cut into bite-size pieces before cooking. The small, evenly sized pieces and moderately high heat allow for speedy cooking so vegetables become tender crisp, maintain their fresh flavors and have minimal nutrient loss.
Another key is to use an oil with a high smoke point – meaning you can heat it to fairly high heat before it will smoke or burn as some other oils do. Peanut oil works well for this stir-fry as it is both flavorful and has a high smoke point.
The spicy pungency of ginger, the aroma of garlic and onions and the crunch of cabbage and bell peppers combine for a colorful, elegant dish. Serve over wild or brown rice with a cup of simple tofu soup and you have a tasty meal that satisfies.
Spring Stir Fry with Chicken
- 1 Tbsp. peanut oil
- 5 cloves garlic, minced
- 1 tsp. grated fresh ginger
- 1/4 tsp. ground ginger
- 6 spring onions, chopped, including the green stems
- Salt to taste
- 1 lb. chicken, boneless and skinless, cut into about 1/2-inch strips
- 1 large onion, chopped
- 1 cup chopped cabbage
- 1 medium each, red and green bell peppers, chopped
- 2 Tbsp. reduced-sodium soy sauce
- 1 1/2 tsp. sugar, optional
- 1 Tbsp. cornstarch
- 1/2 cup water
- 3 cups of cooked rice (wild or brown rice work well)
Heat oil over medium-high heat in wok or large skillet. When oil is almost smoking, add garlic, ginger, ground ginger, spring onions and salt to taste. Stir-fry about 2 minutes. Add chicken. Stir fry an additional 3 to 4 minutes.
Add chopped onion and cabbage and cook, stirring occasionally, for about 5 minutes. Add peppers and cook for 2 minutes.
Mix soy sauce, sugar and cornstarch into water; add to wok or skillet. Cook uncovered until sauce thickens. Serve over hot rice.
Makes 4 servings. Per serving: 1 1/2 cups
Per serving: 276 calories, 7 g total fat (1.5 g saturated fat), 38 g carbohydrate,
16 g protein, 5 g dietary fiber, 349 mg sodium.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
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