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Quick and easy stir-fry

india Updated: Oct 02, 2010 21:15 IST

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Orange chicken

500 gm boneless chicken breast, cut 1/4 inch thick by 1 inch long
2 tablespoons minced ginger
2 tablespoons dry sherry
2 teaspoons soy sauce, cornstarch
3/4 teaspoon sugar
1/4 teaspoon pepper
1/4 cup chicken broth or water
2 teaspoons rice vinegar
2 tablespoons peanut or canola oil
1 tablespoon minced garlic
1 orange, including zest
2 tomatoes, cut into wedges, or 1 cup cherry tomatoes, halved
3 cups baby spinach
1/4 cup thinly sliced scallions
Salt to taste
In a bowl, combine the chicken, 1 tablespoon of the ginger, 1 tablespoon of sherry, the soy sauce, 1 teaspoon of the cornstarch, sugar and pepper. In another bowl, combine the broth, vinegar and remaining sherry with the remaining teaspoon cornstarch.

Heat the wok or skillet over high heat. Swirl in the oil, then add the garlic and remaining ginger and stir-fry for 10 seconds. Push the ginger and garlic to the sides of the pan and carefully lay the chicken pieces in one layer in the wok or pan. Let the chicken sear undisturbed for 1 minute, then add the orange zest and stir-fry for 1 minute, until the chicken is lightly coloured. Add the tomatoes and stir-fry 30 seconds. Stir the broth mixture with spinach and scallions. Sprinkle with salt to taste and stir-fry for 1 to 2 minutes, until the chicken is cooked through. Add orange wedges and serve.

Nutrition per serving: 313 calories; 13 grams fat; 2 grams saturated fat; 97 milligrams cholesterol; 11 grams carbohydrates; 2 grams fibre; 441 milligrams sodium; 34 grams protein

Garlic green beans

1 pound green beans, trimmed
Salt to taste
1 tablespoon soy sauce
1 tablespoon dry sherry
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
1/4 teaspoon red pepper flakes
1 tablespoon peanut or canola oil
1. Add green beans to boiling water with salt. Boil for 1 minute, drain and rinse with cold water. Dry.
2. Combine the soy sauce and sherry in a small bowl.
3. Heat a wok or skillet over high heat. Swirl in the oil. Add the garlic and ginger, stir-frying for no more than 10 seconds, and then add the green beans. Toss together, then add the soy sauce and sherry and stir-fry for one to two minutes, until the beans are crisp-tender. Remove from the heat and serve.

Nutrition per serving: 76 calories; 4 grams fat; 1 grams saturated fat; 0 milligrams cholesterol; 9 grams carbohydrates; 3 grams fibre; 233 milligrams sodium; 3 grams protein

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