Tuesday, November 29, 2011

Stir Fry Recipe from Food Network Magazine

I try to keep a nice variety of vegetables on hand so I can make a great vegetable dish every night for dinner. Tonight, I did the prep for both tonight's meal and for tomorrow night. Once you get washing and cutting vegetables for one meal, you might as well get some ready for the next one. It saves time.  So, here is a picture of all of the vegetables I pulled out of the refrigerator.  Believe it or not, that wasn't all of the vegetables I had, but is was most of them!

I had celery, green onions, baby broccoli, carrots, baby bok choy, kale, cilantro and half of a red pepper.

Tonight's dinner was stir fry, so to serve 3-4 people, I usually cut up about 8 cups of vegetables.  I have a great recipe from Food Network magazine that I use, and that everyone at our house loves. The recipe came out of the March 2010 issue.

Tomorrow night, I plan on making a sauteed vegetable dish based on a recipe from Daniel's Challenge Garlic Tomato Kale.  I'll post my variation on that recipe tomorrow night.

Anyway, you can see from the picture below the final results of the chopping!
  1. The Ziploc bag on the left contains the vegetables for tomorrow night (3 baby bok choy, 1 1/2 c. chopped Kale, 3 stems chopped celery and one chopped green onion).
  2. Top center is about 7 -8 cups of chopped kale, 1 baby bok choy, 3 chopped green onions, 1/2 cup chopped cilantro, 1/2 large carrot, chopped, 1/2 red pepper, and a small bunch of baby broccoli. 
  3. Bottom center are all of the scraps for my composter.
  4. The plate on the right is the remaining green onion and 1/2 carrot. The carrot will be juiced along with a few other carrots tomorrow night for that vegetable dish.

I cooked my fish, Ono, by baking it in the oven. You can stir fry it if you want. Ono dries out pretty easy, so I like to control the cooking of it. I added it to the stir fry at the end.

Here is a picture of the vegetables in the frying pan before they got cooked.

And after cooking, before adding the sauce...

And here is what it looks like on the plate with some rice...

Delicious! Here is the original recipe (11,375 Stir-Fries from March 2010 Food Network Magazine):

You can choose to marinate the protein the way the recipe calls for, or not. If I have pre cooked protein, I will skip that step and just heat it up and add it to the stir-fry. It works very well either way.

Step 1: Pick a protein  (3/4 lb. beef, pork, shrimp, chicken or tofu...all boneless/skinless)

Step 2: Marinate. Whisk 1 egg white, 1 TB rice wine or dry sherry and 1 TB cornstarch. Toss with your protein; cover and refrigerate 1 hour.

Step 3: Prep 3 cups vegetables in any combinations and sliced ( carrots, celery, bell peppers, scallions or green onions, mushrooms, bok choy or cabbage, leeks, snow peas (whole), asparagus, baby spinach, broccoli or cauliflower (blanched), thawed frozen peas or edamame.

Step 4: Sauce. There are 5 different recipes for sauces, but I use the Clear Sauce 9 out of 10 times.

Clear Sauce:  Mix 3/4 c. chicken broth, 1 TB cornstarch, 2 TB Chinese rice wine or dry sherry, 1/2 tsp sesame oil, 1 tsp salt (I only use 1/2 tsp and it is perfect), and 1/2 tsp sugar. Wisk together.

Step 5: Stir-Fry
  •  Drain the excess marinade from the protein. Place your sauce, vegetables and protein near the stove.
  • Heat 1/4 inch peanut or vegetable oil in a wok or skillet over medium heat. Add the protein; slowly stir until almost opaque, 30 seconds to 1 minute (for tofu, brown on both sides-do not stir) Transfer to a plate; discard the oil and wipe out the pan.
  • Heat the pan over high heat, 1 to 2 minutes. Add 2 TB oil, then 2 cloves minced garlic, 1-2 TB minced ginger, 2 minced scallions and a pinch each of salt and sugar; stir-fry about 30 seconds. Add the vegetables, starting with the ones that take the longest to cook; stir-fry until crisp-tender.
  • Add the protein and sauce and stir until the sauce is thick and the vegetables and protein are cooked through, about 3 minutes. Thin with chicken broth, if needed. Garnish with sliced scallions, peanuts, sesame seeds, slice jalapenos and or cilantro.

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