Stir FryCookbooklet

7/29/2019 Stir FryCookbooklet

1/8


2/8

2

Chicken

Sweet and Sour Chicken

Ingredients:

1/3 c. agave nectar

1/3 c. organic ketchup

1/3 c. Braggs apple cider vinegar

c. organic pineapple juice

tsp. garlic powder

2 tsp. canola oil

8 oz chicken breast, skinned, boned, cut in x 2 strips

c. onion, coarsely chopped

1 c. green pepper, 1 squares

1 Tbs. arrowroot in 2 tsp. water

1 fresh tomato, wedges c. organic pineapple chunks, canned, save the juice

4 c. hot cooked brown rice

Instructions:

Combine agave nectar, ketchup, Braggs vinegar, pineapple juice, & garlic powder; set aside.

Heat part of the oil in wok and stir-fry chicken strips 2-3 minutes or until done. Remove from wok.

Heat remaining oil and stir-fry onion and green pepper.

Return chicken to wok. Add sauce mixture and heat until bubbly and hot. Thicken with arrowroot

mixture. Add tomato and pineapple chunks, heat through. Serve on hot rice.

Chicken, Broccoli and Spinach

Ingredients:

12 oz fresh broccoli (about 4 cups)

6 oz fresh snow pea pods, strings removed

1 c. onion sliced

lb fresh spinach (about 3 cups), cut in strips

1 c. chicken broth

1 Tbs. Braggs liquid aminos

tsp. agave nectar

1/8 tsp ground ginger

1 Tbs. oil

1 lb chicken breast, skinned, boned, cut into x 2 strips

2 Tbs. arrowroot in 4 tsp. water

4 c. hot cooked brown rice


3/8

3

Instructions:

Separate broccoli into florets and cut stems into pieces. Prepare rest of vegetables.

Combine chicken broth, Braggs liquid aminos, agave nectar and ginger; set aside.

Heat half the oil in wok. Stir-fry broccoli, pea pods, onions, and spinach 2-3 minutes or until tender-

crisp. Remove from wok.

Heat remaining oil and stir-fry chicken strips 3-4 minutes or until done. Add broth mixture; cook

until hot and bubbly. Thicken with the arrowroot mixture. Return vegetables to wok; again cook until

hot and bubbly. Serve immediately on hot rice.

Mandarin Orange Chicken (serves 2) 13% fat

Ingredients

2 T soy sauce (use low sodium) or Braggs Liquid aminos

2 t arrowroot (or cornstarch)2 T orange juice

2 T dry sherry

2 t oil (use peanut or canola)

1 t grated fresh gingerroot

2 c fresh snow pea pods, strings removed

cup onion, sliced

8 oz. chicken breast, skinned, boned, cut into 1/2 x 2 strips

1 11-ounce can mandarin orange slices, drained

oz (1/8 c slivered or sliced almonds2 c hot cooked brown rice

Instructions:

Combine soy sauce, cornstarch, orange juice, and sherry; set aside. Heat 1 t of the oil in wok. Stir-

fry gingerroot, pea pods, and onions about 2 minutes until crisp-tender. Remove from wok.

Heat the remaining oil in wok. Add chicken and stir-fry 30-4 minutes. Add soy sauce mixture; cook

and stir until thickened. Return the vegetables to the wok; add oranges and almonds, heat through.

Serve at once on hot rice.


4/8

4

Pineapple Chicken Stir-Fry 15% fat

Ingredients:1 pound chicken breasts, skinned, boned, cut into x 2 strips1T soy sauce, tamari or Braggs Liquid Aminos

1 T oil (use canola or peanut)1 c. onion, sliced1 c. celery, diagonally sliced1 can water chestnuts, drained, sliced1 cup pineapple juice (save from canned chunks)1 T grated fresh gingerroot1 T arrowroot (or cornstarch) in 2 t water c pineapple chunks, canned, save juice (can rehydrate dried pineapple)4 c. hot cooked brown rice

Instructions:

Marinate chicken strips in soy sauce while preparing remaining ingredients.Heat half the oil in wok. Stir-fry onion, celery, and water chestnuts 2-3 minutes or until tender-

crisp. Remove from wok.

Add remaining oil and stir-fry chicken strips 3-4 minutes or until almost done. Add pineapple juice

and grated gingerroot; heat through until bubbly. Add arrowroot mixture to thicken sauce.

Bamboo and Chicken Stir-Fry 16% fat

1 T oil (use canola or peanut)


c green onions, including tops, sliced

2 c fresh mushrooms, sliced

1 15 ounce can bamboo shoots, drained

1 pound chicken breasts, skinned, boned, cut into 1/2 strips

1 c chicken broth (homemade or low sodium packaged)

2 t soy sauce

2 T arrowroot in 4 teaspoons water

4 c hot cooked brown rice

Instructions:

Heat half of the oil in wok. Stir-fry snow pea pods, onions and mushrooms 203 minutes or untiltender-crisp. Remove from wok.

Heat the remaining oil. Stir-fry chicken strips 3-4 minutes or until cooked through. Add broth and

soy sauce; heat until bubbly. Thicken with cornstarch mixture.

Return vegetables and bamboo shoots to wok; heat through. Serve on hot rice.


5/8

5

Beef

Beef, Mushroom and Snow Peas

Ingredients:

2 T dry sherry

2 T soy sauce1 T arrowroot

1 clove garlic, crushed

pound top round steak, visible fat removed, sliced in x 2 strips

1 T oil (use canola or peanut)



1 c beef broth (homemade or low sodium packaged)

4 c cooked brown rice

Instructions:

Combine dry sherry, soy sauce, arrowroot and garlic. Add beef strips and marinate 30 minutes while

you take a brisk walk.

Heat half the oil in wok. Stir-fry mushrooms and snow pea pods 2-3 minutes until tender-crisp.

Remove from wok.

Heat remaining oil. Stir-fry beef strips 3-4 minutes, until done. Add beef broth and heat until

bubbly. Thicken sauce with arrowroot mixture. Return vegetables to wok, heat through. Serve at

once on hot rice.

Beef and Broccoli Stir-Fry

Ingredients:Marinade:

1 T soy sauce

1 T cornstarch or arrowroot

1 clove garlic, crushed

4 slices gingerroot, pared

pound top round steak, visible fat removed, cut in x 2 strips

4 c fresh broccoli


2 T oyster flavored sauce

1 T arrowroot or cornstarch

2 T soy sauce

1 c water

1 T oil


Instructions:

Combine marinate ingredients; add beef strips and marinate for 30 minutes.


6/8


7/8

7

Shrimp

Szechuan Shrimp

Ingredients:

c ketchup4 T soy sauce

2 T dry sherry

1 t sugar

1 t ground ginger

t crushed red pepper

2 cloves garlic, minced

T oil (peanut or canola)

c green onions, including tops, sliced

1 c green pepper, chopped

1 pound shrimp (fresh or frozen),, shelled and deveined


Instructions:

Combine ketchup, soy sauce, dry sherry, sugar, ginger, red pepper and garlic; set aside.

Heat half the oil in wok and stir-fry onions and green pepper 1-2 minutes or until tender-crisp.

Remove from wok.

Heat remaining oil. Stir-fry shrimp just until pink and firm, about 2 minutes. Return vegetables to

wok. Add ketchup mixture; heat until bubbly. Serve at once on hot rice.

VegetarianVegetable & Noodle Stir-fry 15% fat

Ingredients:

2 t oil (use canola or peanut)2 cloves garlic, finely chopped1 c celery, diagonally sliced1 c fresh snow pea pods, strings removed1 c green or sweet red pepper cut in strips c green onions, including tops, sliced

1 c water chestnuts, sliced2 c fresh mushrooms, sliced4 T oyster sauce4 ounces dry somen noodles (wheat or buckwheat)

Instructions:Have kettle of boiling water ready to cook noodles.

Heat wok. Heat oil. Stir-fry garlic.


8/8

8

Add celery, stir-fry 1-2 minutes. Add snow pea pods and continue to stir-fry. Then add pepper

strips, stir-fry 1 more minute. Next add the green onions and finally the mushrooms.

Drop somen noodles into the boiling water. Cook for 2 minutes; drain.

Add oyster sauce to the vegetables; heat through. Add the noodles and mix well. Serve at once.

All of the above recipes were taken from Low-fatfor Life by Mike, Marilyn, Gregand Jeff Heus;

Micamar, Barneveld, WI 1994

Stir-Fried Mushrooms with Tofu and Bok Choy*

Ingredients:

1 tsp. arrowroot

2 Tbs. Braggs liquid aminos

2 tsp. minced fresh ginger or 1 tsp. ground ginger

2 tsp. Thai chili sauce such as sriracha2 cloves garlic, minced (2 tsp.) or 1 tsp garlic granules

1 tsp sesame oil

3 Tbs. canola oil, divided

1 14-oz pkg. extra-firm tofu, drained and cut into bite-sized cubes

1 lb. bok choy, cut into 1 - inch pieces

2 c. sliced fresh mushrooms or reconstituted mushrooms, drained

Instructions:

1.

Whisk together arrowroot and 1 tsp. water in a bowl. Whisk in Braggs liquid aminos, ginger,chili sauce, garlic, and sesame oil.

2. Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes,or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes;

transfer to plate.

3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofuand bok choy to pan. Stir in Braggs liquid aminos mixture and stir-fry 1 minute, or until hot.

*Source: Vegetarian Times February 2010 issue

Stir FryCookbooklet

Documents

Transcript of Stir FryCookbooklet