Thursday, March 10, 2011

What's for Dinner? Chicken & Broccoli Stir-Fry



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!



Enjoy.

13 comments:

Anonymous said...

I hear you on the whole wheat pasta. I've tried them all and there's a brand called Gia Rossi that's the best of the bunch.

Melissa @IWasBornToCook said...

I agree - having a quick, easy and delicious stir fry recipe is important. Everyone loves a good stir fry :) Yours looks great.

The Japanese Redneck said...

We have stir fry quit often. It's one way I can get hubby to eat vegetables.

Anonymous said...

Right on about having a stir-fry in the repertoire. You had me at your carrot curls. Knife, or in this case vegetable peeler, skills are SO essential. I want food to taste good, but sometimes I almost think it's more important that it LOOKS good, neat, tidy, like someone took CARE. I don't want to eat no HOT MESS! Pasta. Give Barilla Plus, in the golden yellow box, a try. It's in between whole wheat and regular straight semolina. Better nutrition and truly, I prefer the flavor.

Lori Lynn said...

Hi Stace - your stir fry looks great. Some whole wheat pastas are better tasting than others, I think there is a wide range, I like Safeway's Eating Right whole grain thin spaghetti...
LL

Proud Italian Cook said...

This looks healthy and light, something I need very badly right now, but everytime I attempt to make anything asian Big T says, "umm, it's just not your thing!" ha ha

Claudia said...

Brown rice and vegetable stir fry tonight although rethinking the rice for the wheat pasta because your photo makes me want yours.

Patsyk said...

I keep seeing stir-fry dishes on blogs lately! This looks so easy and full of fabulous flavor!

Carole said...

Dreamfields is a good pasta.

The Short (dis)Order Cook said...

I usually avoid whole wheat pasta in traditional Italian dishes, but I will often sub ww spaghetti for other noodles in Asian inspired dishes. Since my husband cringes at the words "whole wheat pasta" I just tell him it's soba noodles and he never knows the difference. :-D

Joanne said...

Whole wheat definitely takes some getting used to but I find that if you buy higher end versions, you really can't taste the difference! This stir fry sounds delicious. A good reminder that I haven't made one in far too long!

tasteofbeirut said...

I would stir-fry too except we get so hungry we eat the fastest way possible, heating up leftovers in the microwave!

Lisa Faley said...

I'm with you on the whole wheat pasta thing... but I am a bit of a purist.

Wheat as a whole is something I don't eat very much of anyway, so if I'm going to indulge in a great pasta dish, it's gotta be good quality and the REAL deal!

Stir fry's are a staple in our house too... made one last night actually! Good idea to make it sound so simple by breaking down ingredients!