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Chicken, long beans and tomato stir-fry

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  • Jamie Rahm
    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
    Message 1 of 1 , Oct 30, 2001
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      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
      Knight Ridder

      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
      tang.


      Chicken, long beans and tomato stir-fry
      Serves 4

      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
      Books, $24.95)
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