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Archive for May, 2008

I made chicken stir fry last week. Just now getting around to post it. My stir fry is pretty flexible as I will explain in the recipe.

Most important thing to do with stir fry is PREP! Make sure everything is chopped, diced, sauted etc before you start the fry.

First thing first is to cook the meat. I got even thin sliced chicken (1lb) and diced it into small pieces and sauted it.

Raw

And cooked-make sure to season it as it cooks

You can also use beef, I prefer chicken.

As it sautes, chop your vegetables. I usually use garlic, onion, carrots, and water chestnuts-make sure to get sliced and not whole like I did!.

You can also buy cans of Chinese stir fry vegetables, they usually include the mini-corn cobs and beans sprouts along with other vegetables.

When you start your stir fry you want to preheat the oil in the wok-I use either wok oil or olive oil.

Add in the garlic and the onions-the onion I used was softball size, adjust to your taste.

Once the onions are cooked to your taste add in the other vegetables, things went fast so I didn’t get many pictures. Also add in some soy sauce.

Once they are heated up and still crunchy add in your rice. Rice choice is very important. You want to precook it and cool it before you even start-I cooked it that morning and stuck it in the fridge. Its gives a more “fried rice” texture to it.

Once the rice was thoroughly mixed in I added in a bit more soy sauce and the chicken. It was then about 30 seconds to mix and it was done. This made about 4-6 servings (my wok is HUGE).

Stir Fry

Long Grain rice (Figure about 1/2- 3/4 C COOKED per serving depending on vegetable amount)

1lb boneless skinless chicken-diced

1-3 garlic cloves-miced (per taste)

1 onion (choose size based on tastes)-diced

10-20 baby carrots-diced

1 can of sliced water chestnuts-drained

Other vegetables to taste

2tbsp of Soy sauce (more or less to taste)

1 tbsp of olive oil

Seasoning to taste (I just use salt and pepper on the chicken)

Instructions

Cook rice according to package directions. Once cooled, put in fridge to chill remembering to fluff.

Once it is chilled. Cook meat through. While meat is cooking prepare vegetables.

Once meat is cook preheat wok with oil over medium heat.

Add onions and garlic and cook until cooked and still crisp.

Add in other vegetables and some soy sauce -about 1/2, again cooking till cooked and crisp-stirring constantly.

Add in rice and meat with remainder of soy sauce stirring constantly till heated through.

Take off heat immeditaly and serve.

Nutritional information varies upon rice and meat amount.  Usually under 500 calories.

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