STIR FRIED BEEF AND BROCCOLI

STIR FRIED BEEF AND BROCCOLI
An authentic and healthier version as it has less oil plus it is far less saucy than your typical Chinese restaurant version.
Source:
Recipe type: Stir Fry
Serves: serves 2
Ingredients
  • 200g/7oz beef, sliced thinly against the grain
  • 1 head broccoli, cut into florets (about 4 cups), blanched or steamed (should be still crisp)
  • 1 tbsp ginger, julienned
  • 1 ½ tbsp oil
  • ¼ cup All Purpose Stir Fry Sauce
  • ½ cup water
Directions
  1. Heat oil in a wok or frying pan over high heat.
  2. Add ginger and sauté for 10 seconds,
  3. then add beef and cook until sealed and browned on the outside but not yet cooked through, about 1 minute
  4. Add the remaining ingredients and stir fry until the sauce is thickened. Serve immediately.

 

All Purpose Stir Fry Sauce

All Purpose Stir Fry Sauce
A versatile All Purposes Chinese Stir Fry Sauce, for any stir fry
Source:
Recipe type: Stir Fry
Serves: 1½ cups
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ¼ cup / 65 ml light soy sauce
  • ¼ cup / 65 ml all purpose soy sauce
  • ½ cup / 125 ml oyster sauce
  • ¼ cup / 65 ml Chinese wine (or dry sherry)
  • ¼ cup / 40 g cornstarch
  • 1 tbsp. sugar
  • 2 tbsp. sesame oil
  • 1 - 2 tsp ground white pepper
Directions
  1. Combine ingredients in a jar and shake to combine. Store in fridge and shake before use.
  2. Amount to Use
  3. Stir Fry: 3 tbsp Stir Fry Sauce + 6 tbsp water to make a stir fry for 2 people using around 5 cups of uncooked ingredients (proteins + vegetables).
  4. Noodles: 3 tbsp of the Stir Fry sauce + 5 - 6 tbsp water to make a noodle stir fry for 2 people using around 7 cups of the combined stir fry uncooked (vegetables - packed, proteins + noodles
  5. By weight (Noodles & Stir Fry): Around 3 tbsp Stir Fry Sauce per 1 lb / 500g of combined ingredients (proteins + vegetables + noodles if using) plus ⅓ cup water.
Notes
Store it in the fridge in a jar for when you need it - just make sure to leave sufficient headroom in the jar so you can give it a good shake before using. This makes 1½ cups of sauce which is enough for around 12 servings.

Light soy sauce is lighter in colour than the more common dark soy sauce, but it is actually saltier. The main reason for using light soy sauce in this recipe is so the colour is not as dark. So if you do not have light soy sauce, you can substitute it with normal soy sauce, but the sauce will be darker than it should be, and slightly less salty

To make this sauce vegan, substitute the oyster sauce with hoisin sauce. This gives the sauce a slight Chinese Five Spice Powder flavour which is thoroughly authentic!

This will last for weeks and weeks, depending on the expiry date of the ingredients you use. There is nothing in this that will go "off", so just check the expiry date of the ingredients you use in this, at use that as a guide.

If you have it in the fridge for ages untouched, then you will need a butter knife or something to mix up the cornstarch that will settle and harden in the bottom of the jar.

Chinese wine is a key ingredient in this. Best next substitute is dry sherry and after that Japanese cooking sake.

Chinese Cooking Wine substitute - the cooking wine plays an important part in giving this sauce an extra depth of flavour that elevates it from "just a sauce" to a "real Chinese" sauce. However, for those who cannot have alcohol (and please remember, apple juice or grape juice is the best substitute. Otherwise, chicken broth/stock, as the second fall back, with 2 teaspoons of white wine vinegar + ½ Tsp sugar.

 

VEGGIE CHOW MEIN

VEGGIE CHOW MEIN
For a healthier & very tasty version of chow mein, add a nutrient boost of fresh vegetables to your noodles!
Source:
Recipe type: side dish
Serves: 4-6 servings
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 (5.6 ounce) packages yakisoba noodles, seasoning packets discarded
  • ¼ cup low sodium soy sauce
  • 1 teaspoon dark soy sauce (optional, for color)
  • 2 cloves garlic, minced
  • 2 teaspoons brown sugar
  • ½ cup water
  • 1 teaspoon rice vinegar
  • ½ teaspoon fish sauce (or add about ¼ teaspoon of salt)
  • 1 teaspoon Sriracha
  • 2 teaspoons sesame or vegetable oil
  • 4 ounces brown mushrooms, sliced
  • 2 cups broccoli florets
  • 2 large carrots, cut into matchsticks
  • 2 cups shredded green or purple cabbage
  • 4 scallions, sliced
  • 1 tablespoon sesame seeds (optional, for garnish)
Directions
  1. Follow the package instructions to warm and separate the yakisoba noodles.
  2. In a medium bowl, whisk together the soy sauce, dark soy sauce (if using), garlic, brown sugar, water, rice vinegar, and sriracha. Set aside.
  3. Heat the sesame (or vegetable) oil in a wok or skillet over medium-high heat. Add the mushrooms in a single layer and sauté for 90 seconds per side, until browned. Remove from skillet and set aside.
  4. Add the broccoli and carrots to the pan along with ¼ cup of water. Cover the pan, turn the heat down to medium, and let the vegetables steam for 2 minutes. Add the cabbage and scallions and stir-fry for 1 minute. Return the mushrooms to the pan along with the prepared noodles. Toss well.
  5. Pour the whisked sauce into the pan and toss the noodles to coat. Let the sauce come to a boil before turning the heat off. Serve hot, garnished with sesame seeds (if desired).
Notes
Buy the yakisoba noodles that comes in a bag containing three 5.6 ounce packages - check the produce section!
Yakisoba noodles have a nice texture, plus they keep for a long time in your fridge.
Use whatever random vegetables you have left in the fridge!

 

Chicken Broccoli Mushroom Stir Fry

Chicken Broccoli Mushroom Stir Fry
Quick and delicious every time
Source:
Recipe type: Main
Serves: 4 servings
Ingredients
  • 1-pound chicken breast or cooked chicken,
  • cubed
  • Salt, to taste & Pepper, to taste
  • 1-pound broccoli florets
  • 8 ounces’ mushrooms, sliced
  • 3 tablespoons oil for frying
  • For the sauce:
  • 3 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • 2 teaspoons sesame oil
  • ⅓ cup reduced-sodium soy sauce
  • 1 tablespoon brown sugar
  • 1 cup chicken broth
  • ¼ cup flour
Directions
  1. If using cooked chicken skip this step. In a large pan, on medium-high heat, add 1 tablespoon of oil. Once the oil is hot, add chicken, season with salt and pepper, and sauté until cooked through and browned.
  2. Remove cooked chicken from pan and set aside.
  3. In the same pan, heat 1 tablespoon of oil and add mushrooms. When the mushrooms start to soften, add broccoli florets and stir-fry until the broccoli is tender. Remove cooked mushrooms and broccoli from the pan and set aside.
  4. Add 1 tablespoon of oil to the pan and sauté garlic and ginger until fragrant. Add the remaining sauce ingredients and stir until smooth.
  5. Return the chicken and vegetables to the saucepan; stir until heated
Notes
Serve with hot rice or noodles.



I buy a rotisserie chicken which will provide lots of extra chicken for these types of meals also can be used to make a great quick Bok Choy Chicken soup in less than 30 minutes by using the cooked rather than raw chicken to make this soup.

 

Asian Stir Fry Pork &Cabbage or Egg Roll in A Bowl

Asian Stir Fry Pork &Cabbage or Egg Roll in A Bowl
Asian Stir Fry Pork & Cabbage or Egg Roll in a Bowl tastes just like the inside of an egg roll, but without the wrapper tastes just as good if not better as leftovers
Source:
Cuisine: stir fry
Recipe type: main dish
Serves: 4
Ingredients
  • 1-pound ground pork
  • ½ head cabbage, shredded
  • 1 cup shredded carrot
  • 1 teaspoon sesame seed oil
  • ½ cup low sodium soy sauce
  • 1 teaspoon rice vinegar
  • 5 cloves garlic, minced
  • 1 teaspoon ginger
  • sliced green onion
  • sesame seeds
Directions
  1. In a large skillet, brown ground pork.
  2. Meanwhile, combine sesame seed oil, rice vinegar, garlic, soy sauce and ginger in a small bowl and set aside.
  3. Add the cabbage and carrot to the skillet and toss to combine. Stir in the soy sauce mixture.
  4. Cover and cook until the vegetables are soft, about 15 minutes.
  5. Garnish with green onion and sesame seeds.
Notes
You can use ground beef, chicken or turkey (If using lean meats like chicken or turkey add a ¼ cup chicken broth
Nutrition Information
Serving size: 272 g Calories: 236 Fat: 5.3 g Saturated fat: 1.6 g Trans fat: 0 g Carbohydrates: 13.1 g Sugar: 4.8 g Fiber: 3.4 g Protein: 33.6 g Cholesterol: 83 mg

 

Sesame Bok Choy and Carrot Stir-Fry

Sesame Bok Choy and Carrot Stir-Fry
A light, colorful and flavorful side dish
Source:
Recipe type: Side Dish
Serves: 2
Ingredients
  • 1 teaspoon dark sesame oil
  • 4 cloves garlic, minced
  • 3 carrots, cut diagonally into slices
  • ½ cup chopped green onions
  • 5 cups bok choy cut into ½ inch pieces
  • ¼ cup vegetable stock (preferably low-sodium)
  • 1 teaspoons minced ginger root
  • 1 teaspoon sugar
Directions
  1. In a large non-stick skillet or wok, heat oil over medium heat. Add garlic, carrots and green onions; stir-fry for 3 minutes. Add bok choy and stir-fry another 2 minutes.
  2. Stir in vegetable stock, ginger and sugar. Reduce heat and simmer 5 minutes

 

Zucchini Pad Thai Noodles

Zucchini Pad Thai Noodles
A healthier, lower calorie, gluten-free dish that is so delicious that you won’t even miss the pasta
Serves: 2
Cook time: 
Total time: 
Ingredients
  • For the zucchini noodle pad Thai:
  • 2 medium zucchini
  • 2 Tablespoons (30ml) olive oil, divided
  • 1/ () peeled and de-veined shrimp or another protein like chicken
  • 3 large cloves garlic, minced or crushed
  • ½ red bell peppers seeded and sliced thin
  • 3 green onions, sliced
  • 1 large egg
  • 2 cups (480ml) bean sprouts
  • ⅓ cup (80ml) roasted peanuts
  • ¼ cup chopped cilantro (optional)
  • Few lime wedges for serving (optional)
  • For the sauce:
  • 2 Tablespoons (30ml) rice vinegar or distilled white vinegar
  • 2 Tablespoons (30ml) fish sauce or to taste
  • 3 Tablespoons (45ml) ketchup
  • 1 teaspoon (5ml) packed brown sugar
  • ½ teaspoon cayenne pepper or 1 small red chili, sliced
  • 1 teaspoon chili garlic sauce, or to taste
Directions
  1. Make the sauce: In a small bowl, combine the sauce ingredients (vinegar, fish sauce, ketchup, brown sugar, cayenne pepper, chili garlic sauce), then set aside.
  2. Cut the zucchini into noodles or long pasta by using a spiralizer tool or mandolin Heat 1 tablespoon olive oil ( the rest to be used later) in a large pan over medium-high heat. Then add zucchini noodles and cook for 2-3 minutes or until the zucchini noodles are tender. Don't overcook the noodles. The zucchini noodles should be slightly crunchy with a tender bite.
  3. Let the noodles rest for about 3 minutes to allow as much moisture as possible to release. Remove the noodles from the pan and drain the excess water.
  4. Carefully wipe the same pan to remove the excess water, and then re-heat the pan on medium high heat. Add the remaining olive oil and garlic. Cook the garlic until soft and translucent, about 30 seconds. Add the shrimp and cook until shrimp is tender and cooked through, about 3 minutes.
  5. Add the bell peppers and green onions. Cook for about 1-2 minutes or until tender. Add the egg and stir in with the vegetable until the egg is cooked.
  6. Add the zucchini noodles back into the same pan, and then add the sauce. Cook for about 1 more minutes or until the zucchini noodles are heated. Then stir in the bean sprouts.
  7. Serve the warm zucchini pad Thai noodles with roasted peanuts, cilantro, and lime wedges.

Video on how to make this dish

Stir-Fried Skirt Steak with Bok Choy, Zucchini and Oyster Sauce

Stir-Fried Skirt Steak with Bok Choy, Zucchini and Oyster Sauce
Intensely beefy and buttery skirt steak is the star of this quick stir-fry. This quick stir-fry has a delicious sauce that has the perfect balance of savory, sweet, sour and spicy
Source:
Serves: serves 2
Ingredients
  • For the Beef:
  • ½ pound skirt steak of flap meat, thinly sliced against the grain
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • ¼ teaspoon sugar
  • ½ teaspoon dark soy sauce
  • ½ teaspoon Shaoxing wine
  • ¼ teaspoon roasted sesame oil
  • ⅛ Teaspoon baking soda
  • ¼ teaspoon cornstarch
  • For the Stir-Fry:
  • 1 tablespoon dark soy sauce
  • 1 tablespoon Shaoxing wine
  • 2 tablespoons low-sodium chicken stock
  • 2 tablespoons oyster sauce
  • 1 tablespoons sugar
  • ½ tsp chili sesame oil
  • ½ teaspoon cornstarch
  • 1½ tablespoons vegetable, canola, or peanut oil, divided
  • 1 small carrot, sliced thinly on the diagonal
  • ⅓ cup sliced water chestnuts, drained
  • ½ red bell pepper, sliced thinly
  • 1 small (.) zucchini, cut into thick matchsticks
  • 2 head baby bok Choy, quartered
  • 1 medium cloves garlic, finely minced (about 1 teaspoon)
  • 1 teaspoon finely minced fresh ginger
  • ⅛ teaspoon kosher salt and pepper to taste
  • 1 garlic clove, minced
  • 2 scallion, white and light green parts only, thinly sliced
Directions
  1. For the Beef: Combine beef, salt, sugar, soy sauce, wine, sesame oil, baking soda, and cornstarch in a small bowl and toss to combine. Set aside for 20 minutes.
  2. For the Stir Fry: Combine soy sauce, wine, chicken stock, oyster sauce, sugar, sesame oil, and cornstarch in a small bowl and stir to combine. Set aside.
  3. Heat 1 tablespoon oil in a wok over high heat until smoking. Add half of the beef, spreading it out in a single layer, and cook without moving until lightly browned on first side, about 1 minute. Toss and continue to cook, stirring frequently, until barely cooked through, about 1 minute longer. Transfer to a bowl and set aside. Repeat with 1 more tablespoon oil and remaining beef.
  4. Reduce the heat to medium-high, add the oil, carrots, water chestnuts, and red pepper to the wok and toss frequently until beginning to soften, about 2 minutes.
  5. Add baby bok Choy and zucchini and cook for an additional 2 minutes until the leaves turn bright green. Add garlic, ginger, and scallions and cook, stirring, until fragrant. Return beef to wok and toss to combine. Add Stir fry sauce to wok. Cook, stirring and tossing constantly, until sauce is thickened and coats beef and vegetables, about 1 minute. Serve immediately.
Notes
Skirt steak has a looser grain and more intense flavor than flank steak. Skirt steak is just about the beefiest cut out there. It's ideal for stir-fries and to get a truly velvet-soft meat it will need to be marinated after slicing.
Don’t have Skirt Steak substitute SIRLOIN TIP CUT from the sirloin flap. Big, beefy flavor, similar loose grain that holds a marinade well, and that chewy-but-not-tough consistency you get with skirt steak.


Don’t have Chile sesame oil you can use regular sesame oil and add some red chili flakes to the stir-fry.
Don’t have Shaoxing wine which is a Chinese rice wine used for drinking and cooking. This wine is commonly aged for 10 or more years and it resembles the taste of dry sherry. Substitute Dry Sherry or Japanese Sake (sweeter)

 

Kung Pao Chicken with Zucchini

Kung Pao Chicken with Zucchini
This Low Carb & Low Calorie(Less than 300 Calories) Chicken and Zucchini stir fry has a sauce that combines salty, sweet, sour, and spicy flavors. Topped with crushed peanuts – it's pretty hard to pass this up! The Zucchini makes a great substitute for noodles.
Serves: 2
Ingredients
  • 2 medium zucchini, about 8 oz. each, ends trimmed
  • 1 teaspoon grape seed or canola oil
  • 6 oz. skinless chicken breasts, cut into ½-inch pieces
  • Kosher salt and freshly ground black pepper, to taste
  • ½ red bell pepper, cut into ½-inch pieces
  • 1 teaspoon sesame oil
  • 2 cloves garlic, minced
  • 1 tsp fresh ground ginger
  • 2 tbsp. crushed dry roasted peanuts
  • 2 tbsp. thinly sliced scallions along diagonal
  • For the sauce:
  • 1½ tbsp. reduced soy sauce (tamari for gluten free)
  • 1 tbsp. balsamic vinegar
  • 1 tsp hoisin sauce
  • 2½ tbsp. water
  • ½ tbsp. Sambal Oelek Red Chili Paste (or more to taste)
  • 2 tsp sugar
  • 2 tsp cornstarch
Directions
  1. Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips.
  2. In a small bowl, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.
  3. Season chicken with salt and pepper, to taste. Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 4 to 5 minutes. Set aside.
  4. Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 1-2 minutes. Stir in zucchini noodles and cook, mixing for about two minutes until just tender and mixed with the sauce. If it seems dry, don't worry the zucchini will release moisture which helps create a sauce. Once cooked, mix in chicken and divide between 2 bowls (about 2 cups each) and top with peanuts and scallions.
Notes
If using a spiralizer, use kitchen scissors to cut the strands into pieces that are about 8 inches long so they’re easier to eat.
Weight Watcher Points: Old points 6, Points + 7
Nutrition Information
Serving size: 2 cups Calories: 277 Fat: 12 g Carbohydrates: 21 g Sugar: 9 g Sodium: 725 mg (without salt) Fiber: 4 g Protein: 24 g Cholesterol: 62 mg

Kung Pao Chicken & Zucchi

Ginger Chicken Asparagus & Shiitake Mushrooms Stir-Fry

Ginger Chicken Asparagus & Shiitake Mushrooms Stir-Fry
A stir-fry of tender chicken, bright green asparagus and earthy shiitake mushrooms. Before you prepare the stir-fry, start the rice so you’ll have a complete dinner on the table in less than 30 minutes.
Source:
Serves: 6
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1¼ pound boneless skinless chicken breasts, cut into chunks
  • ¼ cup plus 2 tablespoons flour, divided
  • ¾ cup Chicken broth
  • ¼ cup honey
  • ¼ cup soy sauce
  • 1 Tablespoon Ginger, finely grated
  • 4 cloves Garlic minced,
  • ¼ teaspoon Red Pepper, Crushed
  • 4½ vegetable oil, divided
  • 1 pound asparagus, trimmed and cut into 1-inch pieces
  • 1 small onion, sliced into thin strips
  • 8 oz shiitake mushrooms or other mushrooms sliced
Directions
  1. In a 12-inch non-stick wok (or large and deep non-stick skillet), heat 1½ tsp canola oil over moderately high heat. Once oil is hot, add diced chicken and season lightly with salt and pepper. Sauté until cooked through, tossing occasionally, about 6 to 7 minutes. Pour chicken onto a large plate and set aside.
  2. Return wok to burner, reduce to medium-high heat, add remaining 1 Tbsp canola oil. Once oil is hot, add asparagus, yellow onion and mushrooms, and red pepper flakes and sauté until tender-crisp, about 4 - 5 minutes, adding in garlic and ginger during the last 1 minute of sauteing. Meanwhile, in a mixing bowl (or in a 2-cup liquid measuring cup) whisk together chicken broth, soy sauce, honey and cornstarch until well blended.
  3. Pour chicken broth mixture into skillet with veggies, season with salt and pepper to taste, and bring mixture to a light boil, stirring constantly. Allow mixture to gently boil, stirring constantly, until thickened, about 1½ minutes. Toss chicken into mixture and serve warm over white or brown rice, sprinkled with additional red pepper flakes if desired (note that this is best served immediately as the liquids from the veggies will begin to break down and thin the sauce).
Notes
Have all ingredients prepared and ready to go
Nutrition Information
Serving size: 1 Calories: 259 Fat: 7 g Carbohydrates: 25 g Sodium: 732 mg Fiber: 3 g Protein: 24 g Cholesterol: 49 mg
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