A Healthy Stir-Fry Chicken
Keys: Poultry
Yield: 1 servings
Ingredients:
1 1/2 lb Chicken breast, skinless, boneless
1 cup Red bell pepper, sliced
1 cup Carrots, sliced
1 cup Celery, sliced
1 cup Broccoli florets
1 cup Mushrooms, sliced
1/2 cup Water chestnuts, sliced
6 x Cloves garlic
2 tbl Fresh ginger, chopped
4 x Scallions, cut into 1-inch pieces
1/2 tsp Cayenne pepper
1 tbl Dark sesame oil
2 tbl Low-sodium soy sauce
2 tbl Cornstarch
1 tbl Apricot all-fruit, sugarless
1/2 cup Chicken stock
----------------- CHICKEN STOCK ----------------
5 lb Chicken backs, necks, wings
2 med Carrots, cut into chunks
4 x Celery stalks, cut into large pieces
1 lrg Onion, quartered
3 x Cloves garlic
5 sprg fresh parsley
1 sprg fresh thyme
2 x Bay leaves
5 whl black peppercorns, cracked
Water
Method:
How To Prepare:
1. Rinse chicken and place in large stock pot. Add all stock ingredients
and fill with cold water. Keep 2 inches of water covering ingredients.
Simmer over low heat, uncovered for 3 hours.
2. Skim foam from surface, but do not stir. Strain through 2 layers of
rinsed cheesecloth. Discard bones and vegetables.
3. Chill stock and remove small layer of fat. Refrigerate for up to 4
days or freeze.
Stir Fry
1. Cut chicken breasts into strips. Set aside.
2. Put sesame oil in skillet on high heat.
3. Saute garlic and ginger. Use a wooden spoon, making sure not to let
the garlic get too brown.
4. Lower heat to medium and add chicken strips, cooking until all sides
are white but still raw inside. Remove chicken and place in a bowl.
5. Return skillet to high heat and add red peppers, carrots, celery,
scallions, mushrooms, broccoli, water chestnuts and soy sauce.
Stir-fry until vegetables are hot but not limp.
6. Combine cold chicken stock, all-fruit and cornstarch. Place chicken
back into skillet and pour in stock mix. Cook until sauce thickens and
chicken is cooked.
7. Serves 6 on a bed of rice or mixed greens.
Notes: Toukie Smith is a well-known New York City social activist, model
and actress. As if that weren't enough, she also owns her own
restaurant-Toukie's, in the West Village. "I came from a family that
when they said butter, they meant butter," says Toukie. "This stir-fry
recipe used to have a stick of butter in it. I called it Sassy Treadmill
Chicken. What I do now is lighten everything up, because there is only
so much you can do on the treadmill." For this stir-fry, she does not
use a wok, because it collects grease; she prefers a flat pan. Sassy,
Sweet Stir-Fry Chicken
Few are those who see with their own eyes and feel with their own
hearts.
*Angelique*
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