HEARTY RECIPE
Sesame Garlic Stirfry
A versatile Mediterranean-style meal that is simply delicious! The chicken or other protein food may be used as a condiment.
Serves: 4 Prep Time: 15 min
Ingredients:
1 pkg (10 oz) frozen broccoli
1/2 pkg (10 oz) frozen sweet peas
3 Tbsp water
1-1/2 Tbsp cornstarch
2 Tbsp extra virgin olive oil
1 Tbsp vegetable oil
1 clove peeled garlic -minced
1/2 Tbsp minced, peeled fresh ginger root
8 Tbsp Iron Chef Sesame Garlic Sauce
1/2 tsp ground pepper
2 Tbsp sesame seeds, toasted
2 fresh Roma tomatoes - cut into wedges
Optional: Add 1/2 lb boneless chicken breast cut into 1-2" bite-sized chunks -- cut across the grain.
Preparation:
Saute green vegetables in olive oil 2-3 min until thawed and crisp-tender. Place lid onto pan and add 1-2 Tbsp water to lightly steam for 1 additional minute. Remove lid and set aside.
Place chicken in small bowl. Add water 1 Tbsp at a time, working in with hands until water is absorbed into chicken. Sprinkle cornstarch over chicken and work in with hands to coat all pieces.
Drizzle vegetable oil around sides of pan; tilt pan to distribute evenly. Heat oil in pan on HIGH until oil faintly smokes. (If oil smokes too much, pan is too hot.) Add chicken, garlic, and ginger; Stir fry for 3 min.
Add garlic sauce; stir fry 2 min. Add green vegetables and cut tomatoe wedges; stir fry to heat through, 30 seconds. Transfer to serving platter: Garnish with sesame seeds and freshly ground pepper to taste.
Option(s): Serve with whole wheat pasta or brown rice. Try varying recipe with a different selection of frozen and/or fresh vegetables.
Other variation(s): Replace chicken with anther protein food, such as shrimp, beef chunks or tofu.
Nutrition Info: Each serving (1-1/2 cups) contains 310 calories, 25g carbohydrate (4g fiber), 25g protein, 12g fat (2g saturated fat), 50mg cholesterol and 1120mg sodium full text.
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