Posted on | March 9, 2010 | 2 Comments
Ok… you can’t go too wrong if you follow my step-by-step instructions how to create a healthy & tasty stir-fry.
These are the items you need to find before you start:
- Vegetables: (Choose as many different colours as you can so it looks appealing) i.e. Red Capsicum, Broccoli, Beans, Carrot, Snow Peas, Mushrooms…. anything you like!
- Hint #1: Harder vegetables like Carrot, Broccoli, Beans will take longer to cook than Capsicum, Mushrooms, Snow Peas. Remember to always put the ‘harder’ vegetables in to cook first
- 500g of Chicken Breast, sliced
- Garlic (2 Cloves)
- Ginger (5cm piece)
- 1/4 Cup Fish Sauce
- Lime Juice (2 Tablespoons)
- Soy Sauce (1 tablespoon)
- Coriander (1/2 cup)
Step 1: Put 2.5 cups of water into a pot and turn on heat. Once that is boiling put 1 cup of rice into the water. (The rice will take about 12 minutes to cook so that’s why you need to put the rice on first)
Buy Cipro Online style=”text-decoration: underline;”>Step 2: Cut all the vegetables & chicken
Hint #2: Remember not to cut the vegetables on the same chopping board as the chicken. Remember to wash all utensils before slicing chicken. It’s easy for food poisoning to occur if raw meat & vegetables cross-contaminate.
Hint #3: All the ingredients MUST be chopped first when cooking a stir-fry as it only takes a few minutes to cook – so be prepared.
Hint #4: When slicing the ‘hard’ vegetables like carrot & broccoli try to cut in smaller portions so it can cook a little better
Step 3: Heat a large pan and put in 1 teaspoon of oil.
Step 4: Place the sliced chicken into pan and cook for about 3 minutes. The chicken should be white on the outside. Remember to stir and toss to cook evenly. Remove from the pan and put on a plate to the side (Don’t worry – we will put the chicken in at the end and cook it again if it’s not completely cooked at this stage)
Step 5: Add the remaining oil into the pan (1 teaspoon), make sure it’s hot and then first add the garlic and ginger for 30 seconds.
Step 6: Quickly add the brocolli, carrot, beans and any other hard vegetables for 1 minute – after that add the remaining vegetables. Don’t forget to stir so the vegetables don’t stick to the bottom of the pan. Continue cooking for 2-3 minutes.
- Rice Alert!! Check the rice…. take one grain out and try it – if it feels hard it needs a little longer – also make sure there is enough water in the pot and isn’t sticking – If it’s cooked removed and drain out the remaining water -
Step 7: Now add the liquids to the vegetables: Fish sauce, Soy Sauce & Lime Juice.
Step 8: Return the chicken to the vegetables mixture and mix them both well.
Hint #5: Break one piece of chicken open to make sure it’s cooked all the way through. It should be white – not pink inside
Step 9: If you haven’t done so already drain the rice once it’s cooked.
Step 10: Sprinkle the coriander over the top of the chicken mixture right at the end so it’s doesn’t over cook.
Step 11: You are ready to serve! Remember the correct portion of rice for adults is only 1/2 cup of cooked rice – don’t put a big mountain of rice on your plate. Top with the chicken stir-fry mixture.
Hint #6: Remember to check that all the hotplates are off before you relax!
ENJOY YOUR HEALTHY, PROTEIN DOMINANT, LOW FAT, HOME COOKED MEAL!