Recipe Tuesday...I am in a Stir Fry Mood

My family and I are trying to eat healthier and eat more veggies and there is no better way to do that than with Stir Fry. So try these delicious recipes from RealSimple Magazine. 

Chicken and Bok Choy Stir-Fry

 Marcus Nilsson

Serves 4

Hands-on Time: 15m

Total Time: 25m

Ingredients

• 1 cup long-grain white rice
• 1 tablespoon canola oil
• 4 6-ounce boneless, skinless chicken breasts, cut into 1-inch pieces
•   Kosher salt and black pepper
• 4 heads baby bok choy, quartered lengthwise
• 1/4 cup low-sodium soy sauce
• 1/4 cup store-bought barbecue sauce
• 4  scallions, thinly sliced

Directions

1. Cook the rice according to the package directions.

2. Meanwhile, heat the oil in a large skillet over medium-high heat. Season the chicken with ¼ teaspoon each salt and pepper and cook, tossing occasionally, until browned and cooked through, 4 to 6 minutes. Transfer to a plate.

3. Add the bok choy and ¼ cup water to the skillet. Cover and cook until the bok choy is just tender, 3 to 4 minutes.

4. In a small bowl, combine the soy sauce, barbecue sauce, and scallions. Add to the skillet and bring to a boil. Return the chicken to the skillet and cook, tossing, just until heated through, 1 to 2 minutes. Serve with the rice.

Tip

Use a paring knife to cut fruits and vegetables.

Satay Chicken Stir-Fry With Snow Peas and Cilantro

Petrina Tinslay

Serves 4

Hands-on Time: 25m

Total Time: 30m

Ingredients

• 2 tablespoons peanut butter
• 2 tablespoons soy sauce
•   juice of 2 limes
• 1/3 cup chicken broth
• 3 tablespoons light brown sugar
• 1/2 cup coconut milk
• 4  boneless, skinless chicken breasts (6 ounces each)
• 2 tablespoons vegetable oil
• 1  long red chili, thinly sliced
• 1  1-inch piece fresh ginger
• 1  clove garlic, crushed
• 2 cups snow peas
• 2 cups broccoli florets
• 1/2 cup fresh cilantro leaves

Directions

1. In a small bowl, whisk together the peanut butter, soy sauce, lime juice, broth, sugar, and coconut milk.

2. Cut the chicken into 1-inch-wide strips. Heat the oil in a large skillet over medium-high heat. Add the chicken, chili, ginger, and garlic. Cook, stirring occasionally, until the chicken is golden, about 5 minutes.

3. Add the snow peas and broccoli and cook until the vegetables are just tender, about 1 minute. Add the peanut sauce and cook until the mixture has thickened slightly and the chicken has cooked through, about 3 minutes.

4. Garnish with the cilantro. Serve over cooked rice, if desired.

Tip

You can easily substitute beef or shrimp for the chicken in this recipe. For beef, follow the same directions. For shrimp, cook all the vegetables, then add the shrimp, cook for 1 minute or until pink, add the peanut sauce, and finish the recipe from there.

Nutritional Information

Calcium 69mg; Calories 411; Calories From Fat 46%; Carbohydrate 16g; Cholesterol 94mg; Fat 21g; Fiber 3g; Iron 4mg; Protein 40mg; Sat Fat 8g; Sodium 672mg Information

Calories 268; Fat 8g; Sat Fat 1g; Calories From Fat 25%; Sugar 6g; Cholesterol 94mg; Sodium 837mg; Protein 37g; Carbohydrate 11g; Fiber 2g