Published Wednesday, Oct. 24, 2001, in the San Jose Mercury News
Quick fix/Meals in about a half an hour
Chop and season, sizzle and dig in
STIR-FRYING'S DONE IN A FLASH
BY SUSAN SELASKY
Stir-frying is ideal for a quick meal. About the only work involved
is slicing the vegetables, cooking the rice or noodles, and slicing
or cubing the beef, chicken, pork, fish or seafood.
If you think all the chopping is too big a chore, scout the salad bar
at grocery stores for sliced vegetables. Some meat departments also
offer beef and chicken already cut for stir-frying.
If you're not using pre-sliced meat, freeze the steak slightly before
cutting for easier going and uniform pieces.
Sauces range from a simple coating of oil flavored with garlic to
sweet-and-sour and teriyaki. A simple, quick sauce is soy sauce mixed
with a bit of unsweetened pineapple juice and cornstarch. The mixture
is poured over the stir-fry about 2 minutes before it's done and
brought to a boil to thicken slightly.
This recipe for chicken, beans and tomato stir-fry is full of fresh
flavor and pleasing to the eye. The crisp-tender vegetables are
stir-fried in a garlic-flavored oil and the chicken is seasoned with
a Cajun-style seasoning. The only flavoring added to make a sauce is
raspberry vinegar, which offers a mild fruity flavor with a slight
Chicken, long beans and tomato stir-fry
6 ounces wide rice noodles or dried egg noodles
4 teaspoons vegetable oil, divided use
2 cloves garlic, peeled, minced
1 pound Chinese long beans or whole green beans, cut into 3-inch pieces
1/4 cup water
1/2 red bell pepper, cut into 1-inch pieces
1 large carrot, peeled, sliced
1/2 onion, cut into 1-inch pieces
12 ounces skinless, boneless chicken breast halves, cut into thin strips
1 teaspoon Cajun seasoning or other spicy seasoning blend
2 medium tomatoes, cut into thin wedges
2 tablespoons raspberry vinegar
Cook rice noodles in lightly salted boiling water 3-5 minutes or
until tender. If using egg noodles, cook according to package
directions. Drain noodles and keep warm.
Meanwhile, pour 2 teaspoons of oil into a wok or large deep skillet.
Heat to medium-high. Add garlic and stir-fry 15 seconds. Add beans
and stir-fry 2 minutes. Add water; reduce heat to low. Simmer,
covered, 2-3 minutes or until beans are crisp-tender. Remove beans
and add bell pepper, carrot and onion and stir-fry about 2 minutes.
Remove and set aside.
Toss chicken with seasoning. Add remaining 2 teaspoons oil to
skillet. Add chicken; stir-fry 2-3 minutes or until chicken is no
longer pink. Stir in beans, vegetables, tomatoes and vinegar; heat
through. Serve over warm noodles.
Per serving: 381 calories, 25g protein, 5g fat (1g saturated), 58g
carbohydrate, 334mg sodium, 45mg cholesterol, 5g fiber.
Adapted from Better Homes and Garden Dinnertime Express (Meredith