I really like stir-fry for my diets, because it can give a wonderful bouquet of flavours, it's comparatively low-fat (I usu. use peanut oil, too), and best of all, it doesn't take very long.
It's fairly easy, as well. Basically oil and heat a wok on the stove (or a med - large skillet, if you don't have a wok), throw in meat and cook/brown carefully (keep stirring!), gradually throw in veggies, lentils, fruits, spices, etc. Let 'em cook for a while, keep stirring, and it's done in 10 - 15. Simple! Recipes are basically whatever you feel like putting in the mix. My favourite:
1-2 lbs chicken, cubed/diced
Tofu (if you want)
1 red pepper, julienned
2 green peppers, julienned
2-3 tsp sesame seeds
- for maximum flavour, lightly brown seeds in wok/skillet before pouring in oil
1-3 tsp ginger (to taste... 1/2 cup if you're like me.
)
Salt & black pepper, to taste
That being said, if you already own a wok chances are you know how to use it... still, I'm sure somebody was wondering.
Here's a recipe I threw together a while ago. It's now my wife's favourite.
Lemon Chicken
2-3 lbs chicken (I recommend thigh first, breast second; you can leave the skin on, it makes it crispier)
2/3 cup of lemon juice (more if needed)
~ 2 tsp rosemary (less if chopped fresh)
~ 2 tsp thyme (again, less if chopped fresh)
~ 2 tsp black pepper
1 - 2 tsp salt
And, of course, 2 tsp. ginger
Combine all non-chicken ingredients into a medium-sized bowl, mix well. This is your marinade. Tenderize, perforate, and other fancy ways of "stabbing holes in" chicken. This will let it take the marinade better. Place chicken in bowl, make sure the marinade covers it all. Cover the bowl and refrigerate for 2-3 hours.
Heat oven to about 400°F. Remove chicken from marinade and place on a pan or baking sheet (but make sure the sheet has raised edges -- the chicken gives off a lot of juice). Save the marinade for now, and place chicken into oven. Bake for about 25 minutes, then brush some of the marinade onto the chicken (you can get rid of the marinade after this). Bake the chicken for another 35 - 40 minutes. Basically you want the chicken to be fully cooked, and maybe a little brown on the surface. If you left the skin on, the skin will be brown and crispy. Use the fork test to make sure it's done if you want. Let it cool for about ten minutes, then serve. Goes great with steamed rice!
I like this dish especially because, when I'm just cooking for myself, I can get a few hours of jogging or training in while the chicken is marinading.
Anyway, hope somebody likes these!
~ Hyde, The Former
