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This is a healthy Chinese style stir fry that has a little bit of heat to it from chili oil. Chili oil is made from red chile peppers. Be sure to only use a little bit at a time, then do a taste test to ensure that you don't make it too hot for some people's delicate taste buds.
You'll also be using bok choy, which is a common green used in Chinese style cooking. Bok choy is a great source of calcium and vitamins C and A. It's also pretty tasty too. Most supermarkets will carry bok choy leaves in the fresh vegetable section.
To make this dish you'll need: 1 pound of bok choy or 7 stalks, vegetable oil, chili oil, 4 boneless skinless chicken breast halves - cut into 1-inch pieces, 1 package of frozen broccoli stir fry meal starter and chow mein noodles.
Prepare the bok choy by separating the leaves from the stems. Cut the leaves into 2-inch pieces and cut the stems into 1/4-inch slices. Set aside.
In a large skillet, heat up both 2 teaspoons of vegetable oil and 1 teaspoon (or less) or chili oil over medium high heat until hot. Add in the cubed chicken and cook, stirring constantly, for 5 to 7 minutes, or until chicken loses its pinkness.
Stir in the frozen vegetables, sliced bok choy stems and sauce packet from frozen vegetables. Cover pan and cook, stirring occasionally, for 6 to 8 minutes, or until vegetables are tender crisp.
Add in the bok choy leaves and cook, stirring constantly, for 3 to 4 minutes, or until leaves are slightly wilted. Sprinkle on chow mein noodles. Serve immediately.
Makes 4 servings.
Bonus Recipe: Turkey Cutlets and Zuccchini Stir Fry
To make this dish you'll need: tarragon vinegar, dried basil leaves, 2 garlic cloves - minced, 1 pound of turkey cutlets or fresh turkey breast slices, vegetable oil, 4 cups zucchini - sliced and fresh mushrooms - sliced.
In a small bowl, combine 2 tablespoons of tarragon vinegar, 1 teaspoon dried basil and 2 cloves of minced garlic; mix well. Brush this mixture all over both sides of turkey.
In a large skillet, heat up 2 tablespoons of vegetable oil over medium high heat until hot. Add in the turkey cutlets and cook for 2 minutes on each side, until turkey loses its pinkness. Remove from skillet and place on a serving platter. Cover to keep warm.
Using the same skillet, heat up 1 tablespoon of vegetable oil until hot. Add in 4 cups of sliced zucchini and 1 1/2 cups sliced fresh mushrooms. Cook, stirring constantly, until the zuchinni is crisp and tender. Salt and pepper to taste. Place vegetables on platter with turkey.
Makes 4 servings.
Are you trying to eat healthy? Consider taking a Japanese style lunch jar packed with nutritious goodies to school or to work with you.
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