Mar 292010
 
There’s something so craveable about Chinese take-out. Who doesn’t love eating out of little white cardboard boxes? But with Chinese food, as with many other delicious delivery jems, ignorance is bliss. Well, get ready to be brought into the light. One egg roll packs about 20 grams of fat, an order or orange chicken has 1,500 calories (3/4 of your daily recommended calorie intake, and even tofu with mixed vegetables, a seemingly healthy choice, can have 900 calories and over 2,000 milligrams of sodium.

This recipe satisfies my craving for Asian flavors without the guilt. The key is in the sauce, which is where most of those calories in the takeout are hiding. This sauce is sweet, spicy, and salty but also very light.

First step is to mix all the ingredients for the sauce: Soy, rice wine vinegar, garlic, ginger, brown sugar, orange juice, and red pepper flakes for a kick.

Then you can chop up whatever fresh veggies you like OR you can just use one of those pre-fab bags of frozen stir fry veggies. Little known fun fact: frozen veggies have been shown to be just as healthy as fresh…maybe even more so because they are frozen at the peak of their ripeness which is when they are most nutrient packed. (But I just think fresh are tastier).

Heat your wok or large frying pan over high heat. The key is to let the pan get hot before adding anything. Add a tablespoon of oil (canola is my go to for this…NOT olive). Saute the meat until just cooked through, about 5-6 minutes depending on the size of the chicken pieces. I cut up 2 chicken breasts into pieces but you can also buy already cut pieces in most supermarkets if you’re tight on time or raw-meat-aphobic (like a former roommate of mine). Set the chicken pieces aside and add another bit of oil and begin to sauté the vegetables.

Once the vegetables are starting to get tender but still crisp, add the chicken back in and pour in the sauce. Continue to sauté for a few more minutes while the sauce thickens slightly.

It’s as easy as that! I like to serve with some brown rice and edamame and sprinkle with sesame seeds for a little flair.

Nutritional Highlights: Stir frying uses very little oil to quickly sear the food but still allows for plenty of flavor. Most stir fry you make at home will have mostly veggies and lean protein so you can’t really go wrong. If you want to use a store bought sauce, try to pick a low sodium option and the one that you understand the most words in the ingredients list.

Ingredients:

2 chicken breasts cut into pieces
2 tablespoons soy sauce
2 tablespoons rice wine vinegar
1 tablespoon packed brown sugar
2 cloves of garlic, minced
1/2 teaspoon fresh grated ginger
2 tablespoons orange juice (fresh squeezed or tropicana-esque are fine)
1/2 teaspoon red pepper flakes (or to taste)
Salt and Pepper
2 tablespoons canola oil
Fresh chopped veggies or frozen stir fry vegetables


Directions:


1. Mix soy, vinegar, sugar, garlic, ginger, red pepper flakes, and orange juice
2. Cut chicken into strips and season with salt and pepper. Heat wok or frying pan over high heat.
3. Add 1 tablespoon oil and stir fry the chicken for about 5 minutes, until just cooked through.
4. Set aside chicken. Heat second tablespoon of oil in wok and add vegetables. Cook about 5 minutes, or until veggies are just getting tender.
5. Add chicken back into wok and pour sauce in. Stir fry for about 3 more minutes.
6. Serve over brown rice and enjoy!

  One Response to “Soy-Ginger Chicken Stir Fry”

  1. This looks amazing!

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