Poultry Stir-Fry

Monday, March 1, 2004

Poultry Stir-Fry Takes Flight POULTRY VEGETABLES AROMATICS Chickenbreast, skinless, boneless, 1/2 pound Red or greenbell peppers, cut into thin strips Chicken thigh, skinless, boneless, 1/2 pound Onions or leeks, cut into matchsticks Turkey cutlets, 1/2 pound Asparagus, cut into 1/2-inch lengths Duck breast, skinless, boneless, 1/2 pound Sugar snaps or snow peas, strings removed SEASONINGS Scallions, 3 sliced Red pepper flakes, 1/2 tsp. Garlic, 3 cloves minced Chili powder, 1 tsp. Shallots, 1/4 cup minced Grated orangezest, 1 tsp. Grated ginger, 1 Thsp. Curry powder, 1 tsp. Dark sesameoil, 1 tsp. Tarragon, 1 tsp. Broccoli florets @ Shredded cabbage (NAPSA)—You don’t have to wing it whenstir-frying chicken. Cr eer cone! Poultry is especially well suited to stirfrying because it cooks quickly and pairs well me with a wide range of seasonings. Pick ingredients from each of the categories andfollow these basic instructions: Cut the poultry into strips % inch wide (or buy it precut for stir-fry). In a small bowl, stir together 1 cup chicken broth, 2 teaspoons cornstarch, 1 teaspoon brown sugar, and % teaspoon salt to make a coating sauce; set aside. In a wok or large nonstick skillet, heat 2 teaspoons olive or canola oil over medium-high heat. Cook the poultry until cooked through, about 3 minutes. With a slotted spoon, transfer the poultry to a plate. Choose 2 to 5 vegetables, using a total of 5 cups. Add 2 teaspoonsoil and any hard vegetables (asparagus or broccoli) to the pan; stir-fry for 3 minutes. Add anysoft vegeta- bles, 1 to 3 aromatics, and 1 to 4 seasonings. Cook until the vegetables are crisp-tender, about 3 minutes. Stir the coating sauce to recombine. Return the poultry to the pan, along with the coating sauce; cook until heated through and evenly coated, about 1 minute. Makes 4 servings. For more than 350 delicious and healthy recipes, best cooking methods, and nutrition profiles and tips on over 150 foods, consult The Wellness Kitchen (Rebus, $34.95) by the staff of the Wellness Kitchen and the editors of the UC Berkeley Wellness Letter. Available from bookstores, at www.wellnessletter.com or 1-800610-3287 ext. 1193.

--- PHOTOS ---

File: 20190731-115601-20190731-115559-59704.pdf.jpg

--- FILES ---

File: 20190731-115559-59704.pdf