Распечатать
E-mail
 Served with brown rice |
 My electric wok made quick work of the stir frying. |
| prev | 1 of 2 | next |  Add a photo | |
This recipe was featured in "30 Minute Meals" (Rachael Ray Magazine 6/15) and we agreed it's a keeper. I didn't meet the half hour timeline though, because while the cooking is fast, there's measuring and chopping to accomplish. Nevertheless I think you'll enjoy serving this healthy and satisfying stir fry. Note: Beef or pork would make a good meat substitute.
Ингредиенты
- 3/4 pound boneless skinless chicken breast, thinly sliced on the diagonal
- 4 tablespoons teriyaki sauce, divided
- 3/4 pound green beans, trimmed and halved crosswise
- 1/2 cup chicken stock
- 2 tablespoons mirin (rice wine) or dry sherry, white wine, etc.
- 1 1/2 teaspoons cornstarch
- 1/2 teaspoon ground Asian red chile pepper (or 1/4 teaspoon cayenne)
- 2 tablespoons stir-fry oil or high temperature cooking oil such as peanut oil, divided
- 1/2 pound shitake mushrooms, stemmed and sliced (I substituted a 7.5 ounce bottle of sliced mushrooms, draining and adding them with the cooked chicken in the last step)
- 1 bunch scallions or green onions, halved lengthwise, whites and greens cut crosswise into 2-inch pieces
- 4 cloves garlic, sliced
- 1-inch piece fresh ginger, peeled and grated
- Cooked rice (optional)
Инструкции
- In a large deep skillet bring 2 inches of water to a boil.
- In a medium bowl, toss the chicken with 2 tablespoons of the teriyaki sauce and marinate 10 minutes.
- In a small bowl combine the remaining 2 tablespoons teriyaki sauce, chicken stock, mirin, cornstarch and chile pepper to make the sauce; set aside.
- Salt the boiling water and add green beans, cooking until crisp-tender, about 3 minutes. Using a slotted spoon, transfer the beans to a bowl of ice water; let cool. Drain; pat dry.
- In a large non-stick skillet or a wok, heat 1 tablespoon oil over high. When it ripples and begins to smoke, add the chicken in a single layer and stir-fry until browned, 2 to 3 minutes; transfer to a plate.
- Add the remaining tablespoon of oil to the skillet or wok; cook the mushrooms until browned, about 3 minutes. Add the green beans and cook until they blister, 1 to 2 minutes.
- Add the scallions, garlic and ginger; toss for 1 to 2 minutes, then add the sauce; toss again.
- Return the chicken to the skillet; toss to combine. Serve with cooked rice (optional).
- Yield 4 to 6 servings.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 229g | |
| Recipe makes 5 servings | |
| Calories 241 | |
| Calories from Fat 59 | 24% |
| Total Fat 6.74g | 8% |
| Saturated Fat 0.63g | 3% |
| Trans Fat 0.15g | |
| Cholesterol 26mg | 9% |
| Sodium 628mg | 26% |
| Potassium 628mg | 18% |
| Total Carbs 25.34g | 7% |
| Dietary Fiber 8.7g | 29% |
| Sugars 2.67g | 2% |
| Protein 18.19g | 29% |
%20and%20we%20agreed%20it's%20a%20keeper.%20I%20didn't%20meet%20the%20half%20hour%20timeline%20though,%20because%20while%20the%20cooking%20is%20fast,%20there's%20measuring%20and%20chopping%20to%20accomplish.%20Nevertheless%20I%20think%20you'll%20enjoy%20serving%20this%20healthy%20and%20satisfying%20stir%20fry.%20Note:%20Beef%20or%20pork%20would%20make%20a%20good%20meat%20substitute.){kind=link}