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Tuesday, July 19, 2011

Food Recipe: Chicken Stir Fry by El Queso

This is another easy receipe to make that is low in fat and tasty. Feel free to use any veggies you want just make sure it's all cut roughly the same size so everything cooks evenly.

1 pound of chicken
1/2 a cabbage
1/2 an onion
1 zucchini
1 carrot
1 head of broccoli
1 teaspoon of oil
1/4 cup of water
Soy Sauce and Rice Wine Vinegar to taste


Start off by cutting up your vegetables and chicken into bite size strips that are roughly the same size. Be sure to prepare the veggies and chicken separately to avoid cross contamination. If you happen to prepare the chicken first, wash everything in hot soapy water including the knife and cutting board. You don't want to get your guests and yourself sick with samonella poisoning.

Once all your prep is done, add oil to a skillet or saute pan and set your flame at medium high. Once your pan is hot enough, you'll notice that the oil moves around smoothly and rapidly, add your chicken. Add a few pinches of salt and pepper and keep the chicken until it's a light brown. Because the chicken is the size of small strips it should cook quickly.

Once the chicken is a light brown, turn your heat up to high, toss your veggies in and continuing stirring to keep everything moving. Cook the veggies for about 2 mins. then add your liquids. The amount of soy sauce and rice wine vinegar depends on how much sauce and flavoring you want. Since both are high in sodium start off with a tablespoon each and go up from there to get to your desired taste. Again, keep everything moving at a high heat and constant pace. Because the pan is at a high heat the water will essentially steam all the veggies and cook off the chicken if it's still a bit underdone. Keep everything moving until your cabbage is has wilted a bit and your onions are translucent.

Take the stir fry off the heat and serve over a bed of rice, enjoy!

Notes: This receipe calls for oil but if you have a non-stick skillet or saute pan you can omit the oil and make due with water and other liquids. Because everything is cut into bite sized strips the cooking times will be fast, between 2 to 5 mins. If you think you have too many ingredients for your pan, half the receipe.

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