Tuesday, March 27, 2012

mark's stir fry

This is Mark's stir fry.

 Mark has recently been crowned "King of the Wok" because of his variations of this dish, and it's second-day brother, fried rice. But that's another post. Stir Fry doesn't like to share.

He makes this probably once every two weeks, using different vegetables to keep things fresh. Here, he's used orange bell pepper and asparagus (one of our favorite combinations). He's also done broccoli, mushroom, onion...honestly, whatever YOU like, this stir fry can be about.

two kitchen appliances we couldn't live without: our rice cooker, and our kitchen scale
 This is a waistline-friendly recipe. We count this as 6 Weight Watchers points plus, and served with a cup of rice, this is a hearty 11 ppv meal.

proper portion sizes
Have I mentioned we like to weigh our rice? It helps us to be more accurate/honest with our portion sizes (I don't know if you know, but you can pack a lot more than 175g of rice into a one-cup measure...). Then we portion 1/4 of this stir fry on, add some sri racha and are good to go.

Hope you give it a try!

Mark's Chicken & Asparagus Stir Fry
serves 4
Weight Watchers: 6ppv per serving

3/4 cups fat-free, reduced-sodium chicken broth   
3 Tbsp low-sodium soy sauce   
1 Tbsp cornstarch   
4 tsp olive oil   
1 pound boneless skinless chicken breasts, cut into either strips or chunks, whichever you prefer
2 cloves garlic, minced   
1 Tbsp ground ginger (we like the jarred ginger from Ginger People)
1 pound uncooked asparagus, trimmed and cut into 1" pieces (we use Trader Joe's frozen asparagus)
2 medium uncooked scallions, finely cut
2 bell peppers, red, yellow or orange, cut into 1" strips

1. Whisk together the chicken broth, soy sauce and corn starch in a small bowl until no lumps remain.
2. Heat a large heavy skillet or wok over medium high heat until a drop of water sizzles in the pan. Add chicken and stir-fry until browned and cooked through, about 4 minutes. Transfer chicken to plate.
3. Heat remaining 2 teaspoons of oil in the same pan. Add the garlic and ginger and stir fry until fragrant, 30 seconds. Add asparagus, bell pepper and scallions; stir fry until vegetables are crisp-tender, about 2 minutes.
4. Return chicken to pan. Re-whisk broth mixture (mixture will have settled) and add to pan. Cook, stirring constantly until mixture bubbles and thickens, about 1 minute.
5. Remove from heat and serve over 1 cup of steamed jasmine or basmati rice and sri racha.

No comments:

Post a Comment