Thursday, January 12, 2012

My stir-fry

My take on a nice stir-fry! Perfect for any weeknight dinner!
Make healthy choices by using lean and preferably organic chicken breast and by using low sodium sauces.
Give it a try! I almost guarantee it will be a good change on the menu and the entire family will love it!

Ingredients (4 Servings)
400g linguine, linguine fini or spaghettini 
10 oz Boneless, skinless chicken breast or filet mignon (or a mix of both)
3 oz Sugar snap peas (1/2 package of steamers)
1/2 big yellow bell pepper + another 1/2 of a red one
3 carrots cut in thin lengthwise slices
1/2 onion (I use red sometimes to add more color to the final dish!)
1 cup water or vegetable broth
2 Tbsp Corn starch
Soy sauce to taste
Teryiaki sauce to taste
Sesame oil and seeds (optional) to taste
2 chives or scallions cut in little pieces to sprinkle

Preparing the dish
1. Make the pasta according to the packaging instructions. Usually I am not shy with salt when cooking pasta but for this stir fry I'd use about 2 to 3Tbsp of salt in for the amount of pasta suggested. Cook it until al dente.
2. While your water is boiling or your pasta is cooking, use a large skillet to fry the onions & the meet of your choice with a touch of oil or a spray of PAM until it's brown outside but halfway cooked inside. Add drops of water as needed to keep your meat frying. 
3. Add the vegetables to the meat and sautée. Add half of the water and let it simmer for about 8 to 10 min.
3. Once your meat is cooked and you've reached the desired consistency (some people like their vegetables softer, some crunchier) add the remaining water with corn starch dissolved to it and the soy sauce and keep cooking until the liquid thickens. Add the sesame oil on this step, if desired.You need enough volume of sauce to cover all the pasta. Feel free to add more water for volume and creaminess if necessary.
4. Remove from heat and set aside. Drain your pasta and cover it with the sauce. Season with teryiaki sauce, chopped scallions and sesame seeds.

Try serving with less liquid on the side of whole grain or wild rice.
Steam the sugar snap peas for half of the time indicated in the package before frying it.
Swap vegetables and add your favorites instead: broccoli, red pepper, celery...

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