Atkins Asian Stir Fry Food

SPICY ORANGE STIR-FRY

Steps:

• In a small bowl, mix together the soy sauce, sherry, sesame oil, orange zest, and chili flakes. Place the chicken in a separate small bowl; toss with 3 tablespoons sauce mix. Marinate for 15 minutes. Heat wok or large skillet over high heat until hot. Add 1 tablespoon of the oil and the garlic. Add the chicken, quickly stirring and separating for 3 to 4 minutes, or until browned. Remove from the pan. Add the pea pods and cook for 30 seconds. Remove from the pan. Add the remaining oil and the mushrooms to the pan. Stir briefly. Add the broccoli and carrots. Stir to coat with oil; add the broth; cover and steam the vegetables for 2 minutes. Remove the lid; stir in the chicken, water chestnuts, and the remaining sauce mix. Stir briefly to coat. If desired, to thicken the sauce, push the meat and vegetables to the side, and whisk thickener into the simmering sauce. Sprinkle chopped green onions over the stir-fry and serve. If you remove the carrots this recipe is acceptable for phase two.

ALL-PURPOSE STIR-FRY SAUCE (BROWN GARLIC SAUCE)

Steps:

• In a bowl, combine soy sauce, broth, rice wine, sugar, sesame oil and white pepper. (See note in intro about the soy sauce).
• Dissolve the cornstarch in 1/4 cup water.
• Heat a pan over high heat; add the cooking oil, swirling to coat; add the garlic and ginger; cook, stirring, until fragrant, about 15 seconds.
• Add the soy sauce mixture; bring to a boil.
• Reduce heat to medium and cook for 1 minute.
• Add the cornstarch solution and cook, stirring, until the sauce boils and thickens.

EASY ASIAN VEGGIE STIR FRY

Steps:

• Heat sesame oil over med-high heat in a large skillet or wok.
• Add the mushrooms, onion, bok choy, water chestnuts, garlic, red pepper flakes, ginger, and pepper. Stir fry for about 3 minutes.
• In a small cup whisk together soy sauce and honey; pour into skillet.
• Continue to stir fry for a few more minutes or until they are crisp-tender -- or to your desired tenderness.

CHICKEN STIR-FRY

Steps:

• In a shallow glass bowl, combine orange juice and cornstarch; mix well. Stir in chicken. Cover and chill for 2 hours.
• Drain chicken; discard juice mizture. In a small bowl, combine broth ans soy sauce. Set aside.
• In a wok or large nonstick skillet, heat oil over medium heat. Add garlic and ginger; stir-fry for 30 seconds. Add chicken; sir-fry for 3 minutes. Add vegetables; stir-fry until crisp-tender, about 5 minutes. Stir in broth mixture.
• Place 1/2 cup of rice on each serving plate. Top with the chicken mixture, dividing evenly.