12 hours ago
Thursday, March 10, 2011
You should always have a stir-fry in your weeknight repertoire.
You can use any protein (chicken, beef, shrimp or tofu), and any combination of veggies.
A simple sauce of soy, a vinegar, a thickening agent (cornstarch), honey for sweetness, ginger and garlic and you are almost ready.
Last night I served this stir fry over whole wheat linguine, a first for me. I have been avoiding the whole wheat pasta train for sometime now, but it wasn't so bad. It was actually very good with the stir fry, but not sure if I am ready to try it with a marinara sauce.
Chicken & Broccoli Stir Fry:
8 ounces whole wheat linguine
3/4 cup low-sodium chicken broth
4 tablespoons soy sauce
2 tbsp Asian sesame oil
2 tablespoons balsamic vinegar
1/4 teaspoon red pepper flakes
1 tbsp cornstarch
1 tbsp honey
3 tbsp canola or vegetable oil
1 pound boneless, skinless chicken breasts, cut into strips
3 cloves garlic, minced
2 teaspoons minced peeled fresh ginger
3 cups small fresh broccoli florets (from about 1 large head)
1 carrot, peeled and cut into strips with a vegetable peeler
Cook linguine according to package instructions, drain and keep warm.
Meanwhile, combine broth, soy, vinegar, honey, sesame oil, pepper and cornstarch in a bowl.
Heat a wok or heavy skillet over high heat. When very hot, add 1 tablespoon oil. Add chicken and stir-fry until lightly browned, about 2 minutes. Remove from wok and set aside.
Add remaining oil, garlic and ginger; stir-fry 30 seconds. Add broccoli and carrot; stir-fry 2 minutes.
Add sauce and chicken back into the skillet/wok, stir well, and cover. Lower heat to medium and simmer until vegetables are tender, about 3 minutes.
Toss with linguine or serve over jasmine rice.
Garnish with cilantro or peanuts or both!