Tuesday, January 6, 2009

Spicy Chicken and Vegetable Stir Fry


This stir fry has a nice bite to it thanks to the seasonings - which I think is key when you are lowering your fats. I absolutely love the McCormick sesame ginger blend and the red curry powder for stir fry - but substitute your favorite seasonings here if you don't have access to those - I've linked into the products at their website so you can check out the ingredients. Those flavors in the sesame ginger and red curry really help to bump up this stir fry and together with the wasabi paste and red pepper flakes, does it just right. Super yummy!

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Spicy Chicken and Vegetable Stir Fry
From the Kitchen of Deep South Dish

Assorted mixed vegetables, cut roughly into
  about the same size
1/2 cup of quality chicken stock
1 tablespoon soy sauce
1 teaspoon sesame oil
1 tablespoon oyster sauce
Dash of Tiger Sauce
fresh ginger, minced, to taste
1 tablespoon cornstarch
2 tablespoons of peanut oil
1 pound of boneless, skinless chicken breast cut into strips
Garlic, to taste, minced
Kosher salt and freshly ground pepper
1/2 teaspoon McCormick's Red Curry Powder
Couple dashes of McCormick's Far East Sesame Ginger Blend
Red pepper flakes
Dab of wasabi paste

Chop all the vegetables into fairly equal size and set aside in piles, in the order that you want to stir fry them, with dense veggies such as onion, broccoli and raw carrots first and cabbage and leafy greens last.

Next mix up the stir fry sauce by whisking together the chicken broth, soy sauce, sesame oil, oyster sauce, Tiger Sauce, ginger, and cornstarch. Set aside.

Heat peanut oil in a wok over medium high heat. Add chicken strips and stir fry until mostly cooked through, about 5 minutes; remove and set aside. Add more oil if needed.

Add the vegetables, adding in first the ones that take the longer times to cook. I used broccoli, yellow onion, carrot, sliced green pepper, cabbage strips and sliced green onion. Stir fry until the veggies are cooked but still have a stiff bite to them. You do not want them to get too soft and soggy. Add the garlic and stir together. Add the chicken back to the veggies and stir together. Season with the salt, pepper, curry powder, sesame ginger blend and red pepper flakes. Mix well to meld all of the flavors together.

Make a well in the center of the chicken and veggies and pour the sauce into the well, allowing it to come to a full boil and thicken before touching it. Once the sauce has thickened, remove the pan from the heat, add a dab of the wasabi paste and stir everything together, coating the chicken and vegetables well with the sauce. Spoon the mixture over hot cooked rice.

9 Weight Watchers points for the stir fry and sauce - add 2 additional points for 1/2 cup of brown or white rice; use brown rice for additional nutritional benefits.

Source:  http://deepsouthdish.com

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6 comments:

  1. Wow, this looks really good. I don't know how I missed it the day you posted it. I love stir frys.

    ReplyDelete
  2. Sometimes I post a couple of times in one day so if you're clicking over from your blog page you have to click the top "mynew30" link instead of the bottom post link to see them all - that's probably why.

    It sure was good! I was really missin' my veggies by the time I got around to this dish!

    ReplyDelete
  3. I live right here in south Mississippi and I'm a shed head also... Were can I purchase the mccormick far east sesame ginger blend. I've looked everywhere and can't find it.

    ReplyDelete
  4. Hey Jim! Gotta love The Shed!! On the Far East seasoning, I just bought it at good ole Walmart! I can't recall if it was mixed in with the rest of the usual McCormick seasonings, or set aside in that area next to it that has all the blended seasonings, but that's where I bought it.

    ReplyDelete
  5. Thanks Mary, I'll try looking again.

    ReplyDelete

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