The Rural Voice, 1998-05, Page 51RURAL LIVING
Stir -frying wholesome fare with great flavour
Selected by Bonnie Gropp
Providing wholesome nourishment
for our families in today's busy
lifestyle can sometimes be a
concern.
Stir-frys are delicious blends of
many good things needed to help
maintain a healthy diet. They're
fast and easy too.
SKINNY STIR -FRY
STROGANOFF
1/2 pound boneless tender beef
steak
3 tbsp lite soya sauce, divided
2 tsp cornstarch
1 large clove garlic, minced
2 tbsp vegetable oil, divided
1 large onion, thinly sliced
1/2 pound fresh mushrooms, sliced
1/3 cup fat-free sour cream
2 tbsp minced fresh parsley
hot cooked egg noodles
Cut beef across grain into thin
slices. Combine 1 tbsp soy sauce,
cornstarch and garlic; stir in beef. Let
stand 20 minutes.
Heat 1 tbsp oil in large skillet over
high heat. Add beef and stir -fry 1
minute; remove. Heat remaining oil in
same pan. Add onion; stir -fry 3
minutes. Add mushrooms; stir -fry 2
minutes longer.
Stir in beef and 1/3 cup water;
bring to boil. Remove from heat; add
sour cream and remaining 2 tbsp soya
sauce, stirring until blended.
Just before serving, stir in parsley.
Serve over noodles.
FOOLPROOF BEEF AND
BROCCOLI
1 lb (500 g) sirloin steak, cut into
thin strips, or beef stir -fry strips
1 clove garlic, minced
1 medium onion, cut into wedges
1 can (10oz/284mL) cream of
broccoli soup
1/4 cup (50 mL) water
1 tbsp (15 mL) soya sauce
2 cups (500 mL) broccoli flowerets
Heat a large oiled skillet over
medium-high heat and add beef strips,
garlic and onion. Cook, turning often,
about 3-5 minutes. Stir in soup, water
and soya sauce. Heat to boiling. Add
The best in fusion cuisine is highlighted in Skinny Stir -Fry Stroganoff. 1 ht., sou,
low calorie recipe combines the quickness of Chinese stir frying with the taste of
a classic entree. To Tound-out this delicious meal, a side dish of steamed green
beans provides good colour and texture contrast for the stroganoff.
broccoli. Reduce heat to low.
Cover; cook 5-8 minutes or until
vegetables are tender. Serve over hot
cooked noodles.
CHICKEN AND VEGETABLE
STIR -FRY
4 chicken breasts, deboned and
sliced into thin strips
1 large onion, sliced
3 large carrots, sliced diagonally
3 celery stalks, sliced diagonally
1/3 Ib mushrooms, sliced
1 bell pepper, sliced into thin strips
1 Ib snow peas
3 large cloves garlic, sliced
2 cups broccoli flowerets
1 tbsp vegetable oil
2 tbsp soya sauce
1 tbsp white vinegar
3/4 tbsp cornstarch
1 tbsp sugar
Mix soya sauce, sugar, vinegar and
cornstarch together. Set aside. Heat
oil over medium heat in large skillet
or wok. Add garlic. Stir -fry 30
seconds. Add chicken. Stir -fry 3-4
minutes or until no longer pink. Add
all vegetables. Stir -fry for 8-10
minutes. Vegetables should be crisp,
but tender.
Add soya sauce mixture and heat
until saucc begins to thicken. Serve
immediately over rice or Oriental
noodles.
ALMOND CHICKEN
1/2 cup vegetable oil
2 tsp salt
2 cups (500 g) chicken breasts or
thighs, boneless, skinless cut int()
bite -size pieces
1/4 cup soya sauce
1 cup celery, cut into 5 cm 1 -inch
sticks
1/2 cup onion
1 medium green pepper, cut in
chunks
' 1/2 cup sliced mushrooms
1/2 cup sliced bamboo shoot_,
2 chicken bouillon cubes
1 cup boiling water
1/4 cup cornstarch
1/4 cup cold water
1/2 cup toasted blanched almonds
Heat oil in wok or large frying pan.
When oil is very hot, add chicken.
Saute for 1-2 minutes or until done.
Add soya sauce and mix well. Remove
chicken from wok and set aside.
Add celery, green pepper, salt,
onion, mushrooms and bamboo
MAY 1998 47
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