Sometimes I’m the Sous Chef; or take the lead. (Rick says I’m then the Chief Sue Chef).
For this favorite recipe I do much of the veggie prep, and Rick does the final stir frying. I make the sauce, though, as it’s one of my specialties; a low carb version with Asian flavors. This dish, full of delicious fresh vegetables, is colorful, flavorful and very satisfying and a great addition to a low carb diet plan.
One trick with stir fry is to chop vegetables approximately the same size, and to cook in batches, starting with ingredients that take longer, such as onions, peppers and carrots. Then add those that cook more quickly, such as green onions and zucchini. Of course, be careful not to overcook as some crunch is part of the enjoyment.
Fresh Asian Veggie/Chicken Stir Fry
INGREDIENTS (serves 2-4)
- 1 large onion, chopped
- 1/2 cup mushrooms, sliced
- 1/2 cup sugar peas in pods
- 2-3 medium carrots, sliced diagonally into 1/2″ cubes (for fun, I use a variety of different colored carrots)
- 2-3 green or spring onions, sliced diagonally in 1″ pieces including the green parts
- 1 small red pepper and 1 small yellow pepper, sliced into 1/2 ” pieces
- *Lemon grass, sliced diagonally in 1″ pieces
- 1 lb. chicken breast fillet, chopped into 1″ slices
- 1-2 Tbsp. Safflower or other high heat cooking oil
- 1″ knob of fresh ginger for grating
- Optional: cilantro and/or chopped peanuts for garnish
- * 2 tsp. fish sauce (it’s salty but used sparingly gives the Asian umami flavor that we like.)
- 1/3 cup Mirin (rice wine)
- 1-2 Tbsp. Xylotol (low carb sweetener)
- 1/2 cup water
- Combine all sauce ingredients and heat on medium heat until Xylotol is dissolved. Remove from heat.
1. Chop all vegetables and arrange them by cooking times.
2. Heat 1 Tbsp of oil on high heat in a wok until sizzling; add chicken pieces and stir fry until no longer pink on all sides; 3-4 minutes. Remove from the wok.
3. Add peppers, carrots and onions to the wok; stir fry for 3-5 minutes until onions are transparent. Remove from the wok.
4. Add remaining oil. Adjust heat as needed. Add mushrooms, zucchini, green onions and lemon grass to the wok. Stir fry 3-4 minutes.
5. Return all ingredients to the wok; add sauce and mix through.
6. Grate fresh ginger and mix again.
Serve in bowls with brown rice or quinoa. Garnish bowls with cilantro and/or chopped peanuts. (We serve cilantro separately as to some folks it tastes like soap!)
* Lemon grass and fish sauce are staples of Thai and Vietnamese cooking and can be found in most Asian markets; also some Whole Foods and other specialty-type groceries.
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