Servings: 4 You’ll need: Cooking spray 1/4 cup yellow onions, diced 1/2 cup celery, diced 1 Tbsp. garlic, minced 2 Tbsp. sesame oil (for stir frying) 1 lb. thin sliced pork or boneless-skinless chicken thighs, trimmed of fat, cut in thin strips 2 Tbsp. low-sodium soy sauce 2 tsp. ground black pepper 2 Tbsp. jalapeno slices ½ cup raw unsalted peanuts 2 cups brown rice, cooked according to package directions and kept warm In a large frying pan add cooking spray and set heat to high. Saute onions and celery, while stirring, until almost translucent. Stir garlic in completely and add sesame oil. Set heat to med.-high. Add the pork (or chicken) strips, soy sauce and 2 tsp. black pepper and continue stirring, until meat is browned (about 10-15 minutes). Set heat to low, adding the peanuts and stir an additional 5 minutes. Serve over cooked brown rice and enjoy!
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Servings: 8 You’ll need: 2 cups precooked brown rice, kept warm 3 Tbsp. peanut or sesame cooking oil** 2 Tbsp. plus 2 tsp. low sodium soy sauce 8 Tbsp. of low fat/low sodium chicken broth 2 Tbsp. corn starch 8 oz. of thinly sliced boneless, skinless chicken breast 1/2 lb. medium raw shrimp, peeled and deveined 8 oz. lean flank steak, trimmed of all visible fat 1 Tbsp. and 1 tsp. minced garlic 1/4 cup or 1/2 small chopped onion 1 tsp. crushed fresh ginger (optional) 3 cups mixed fresh chopped or frozen Chinese vegetables* 8 oz. button mushrooms, sliced 2 tsp. sesame seeds (optional) **Crushed red pepper flakes (optional) Place the corn starch in a medium bowl and whisk in the chicken broth until corn starch is combined, with no lumps remaining. Set aside. Slice chicken breast into strips. Wash and drain shrimp and coat chicken and shrimp with 2 tsp. soy sauce, 1 tsp. garlic and (optional) crushed fresh ginger and set into fridge, until ready to use. Slice steak into thin strips and set aside. In a wok, or large non-stick frying pan, over high heat, add the cooking oil. When oil is hot add 1 Tbsp. of minced garlic and brown for about a minute. Add the chicken and shrimp. Stir together with a long-handled slotted spoon and/or spatula, until chicken is almost cooked, about 3-4 minutes. Add beef, and stir to sear it for another minute or two. Add the 2 Tbsp. soy sauce to coat and cook, while stirring continually about another minute. Add the vegetables all at once and stir to coat. Add the chicken broth mixture. Bring quickly to a boil and let thicken. Serve in wok or large pan or spoon onto a serving platter. Serve with pre-cooked brown rice. Karen’s Notes: I served this right at the dinner table in our 10″ skillet sprinkled with sesame seeds (optional). For a spicier dish* see below. *Chinese vegetables consist of a chopped mix of the following, broccoli, onions (white, yellow, red or green), red pepper, green beans or snow peas, carrots, bok choy or bean sprouts and water chestnuts or bamboo shoots. **For a spicier dish, use hot pepper cooking oil prior to stir frying or add crushed red pepper flakes to the very end of the cooking. Servings: 6 You’ll need: 1-1/2 lbs. boneless skinless chicken thighs, visible fat removed, cut into thin strips 6 Tbsp. low-sodium soy sauce 1-1/2 tsp. cornstarch 1 Tbsp. sesame seed oil or canola oil 1/3 medium yellow onion chopped 6 medium garlic cloves, minced 3 cups Chinese cabbage chopped 1/3 cup canned bamboo shoots, drained and chopped 1/3 cup canned straw mushrooms, drained and sliced 3 large egg beaters or egg whites, beaten 6 large low-fat or FF burrito-sized tortillas, room temp. 1/2 cup Hoisin sauce Place cut-up chicken thigh strips into a medium-sized bowl. Add 1 Tbsp. soy sauce and cornstarch and stir to coat. Heat oil in a very large skillet or wok on medium-high heat. Add onions and garlic, stir with a large wooden or heat resistant spoon and saute about one minute. Add chicken and cook until browned. Add another Tbsp. soy sauce and stir cooking another minute. Keeping heat set to med.-high add cabbage, bamboo shoots and mushrooms. Add the remaining Tbsp. of soy sauce, stir continuously and saute vegetables for about 5-6 minutes. Move “mu shu” mixture to one side and add egg. Cook about 1-2 minutes and then stir completely into mu shu, until egg is fully incorporated. To serve:Place a room temperature tortilla on a dinner plate. Spread 2 tsp. of Hoisin sauce on tortilla and then place about 1/2 cup of the moo shu chicken filling on top of sauce. Roll up like a burrito, folding in one end to seal and then rolling from one side to the other. Serve immediately. Karen’s Note: You can pre-cook or steam rice, brown is higher in fiber content, but white rice is usually served in Chinese restaurants. This is a knife and fork dish, but chopsticks can be served along with the Mu Shu too! |
Karen VerduscoAlways reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried. Categories
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