Triple Delight Chinese Stir Fry
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.
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