Halibut Stir Fry for 2

4 cups water
1/3 cup sugar
1/4 cup salt
2 6 ounce halibut filets, boneless and skinless
2 ounces pineapple juice
2 ounces soy sauce
2 tablespoons frozen orange juice
1/2 teaspoon fresh ginger
1 tablespoon brown sugar
1 tablespoon sesame oil
1 tablespoon vegetable oil
1 clove garlic, crushed
1/2 cup broccoli tops, sliced
1/2 cup bean sprouts
1/4 cup carrots, cut into match stick sized pieces
1/4 cup water chestnuts, sliced
1/4 cup red pepper, sliced

Bring the water, sugar and salt to a boil. Add the halibut and cook for 6 to 7 minutes. Remove the halibut from water and set aside. Mix together the pineapple juice with the soy sauce, frozen orange juice, ginger and brown sugar. Cook over medium high heat for 2 minutes or until the volume is reduced by 30%. Set aside. Place the sesame and vegetable oils into a heavy saute pan over medium high heat. Add the garlic and cook for 30 seconds. Add the vegetables and cook for 2 minutes. Add the juice mixture and the halibut; which will have broken apart into chunks during the cooking process and cook one more minute. Serve over rice. Serves 2.

CHICKEN ASPARAGUS STIR-FRY

1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon sliced fresh ginger
1 8-ounce chicken breast, sliced
1 shallot
3 ounces fresh asparagus (sliced on the diagonal)
2 tablespoons low-sodium soy sauce
1/4 cup water
2 ounces slivered almonds (roasted)

Heat large frying pan over high heat. Add oil and swirl to coat. Add garlic, ginger and chicken. Stir-fry 1 to 2 minutes, until chicken turns color.

Add shallot and asparagus and stir-fry for 2 more minutes. Reduce heat and simmer for 2 minutes.

Stir in soy sauce and 1/4 cup water. Cover and continue to simmer for 2 more minutes. Cook until chicken and vegetables are tender. Toss in almonds.

Serves 2

STIR-FRIED BROCCOLI RICE

1/2 cup long-grain white rice, uncooked
1/4 pound broccoli florets
3 teaspoons sesame oil, divided use
1/2 medium sliced onion (1 cup)
2 medium clove crushed garlic crushed
1/4 cup fat-free low-salt chicken broth
1/4 cup chopped fresh cilantro
salt and freshly ground black pepper

Bring 3 to 4 quarts water to a boil in a large pot. Add rice, stir once and boil 8 minutes.

Wash broccoli. Add to rice; boil 3 more minutes. Drain well.

Meanwhile, heat 2 teaspoons oil in a wok or skillet; add onion. Stir-fry 3 minutes.

Add garlic, rice and broccoli. Toss several minutes.

Combine chicken broth, cilantro and remaining 1 teaspoon oil. Add to wok. Toss well. Add salt and pepper to taste.

Servings: 2

SZECHUAN VEGETABLE STIR-FRY

1 tablespoon canola oil
1/4 red bell pepper, julienned
1/4 green bell pepper, julienned
1/4 yellow bell pepper, julienned
1/8 cup red onion, julienned
1/4 cup thickly cut yellow squash (half-moon slices)
1/4 cup thickly cut zucchini (half-moon slices)
1/4 baby eggplant, cut into chunks
1/4 clove garlic, minced
1/4 tablespoon peeled and minced ginger
1/16 cup sesame oil
1/8 cup teriyaki sauce (average 2 grams sugar per serving)
1/8 cup canned straw mushrooms
3/4 cup sliced bok choy
1/2 cup fresh bean sprouts
1/16 cup sliced bamboo shoots
1/4 teaspoon garlic powder
kosher salt and fresh ground black pepper to taste
1/8 cup snow peas
1/8 cup kimchee, optional, for garnish

Start by preparing and cutting all the vegetables and measuring your ingredients so that they are ready to go. Once you begin stir-frying, it goes very quickly.

In a wok or large saute pan, heat canola oil over high heat to almost smoking.

While stirring constantly, 1 at a time, add in the peppers and onions, followed by the squash, zucchini, eggplant, garlic, ginger, sesame oil, and teriyaki sauce.

Cook for about 2 minutes and then add in the remaining ingredients and seasonings, except for the snow peas. Cook about 2 minutes more.

Stir in snow peas when done and remove from heat.

Servings: 2

Calories: 172; Fat: 14g; Carbohydrates: 10g; Fiber: 2g;

BEEF AND BOK CHOY

6 ounces beef sirloin, partially frozen, cut into thin slices
2 teaspoons toasted sesame oil
1/2 teaspoon red chili pepper paste
3 cups sliced bok choy
1 clove minced garlic
1 1/2 teaspoon reduced-sodium soy sauce
1 teaspoon toasted sesame seeds

Heat half of the oil in a large nonstick skillet over medium-high heat. Stir-fry beef and chili paste in hot oil for 3 minutes or until beef is of desired doneness. Remove pan from heat.

Reduce heat to medium. Remove beef from pan with a slotted spoon, reserving liquid in pan; keep beef warm.

Add remaining oil to skillet. Add bok choy and garlic; stir-fry for 2 to 3 minutes or until bok choy is crisp-tender. Transfer to serving dish.

Top with warm beef mixture. Drizzle with soy sauce and sprinkle with toasted sesame seeds.

Chicken and Broccoli Stir-Fry

 

2 boneless, skinless chicken breast halves

1 1/2 t. peanut oil

1 T. finely chopped shallots

1/4 C. dry white wine

1 1/2 C. broccoli florets

3/4 C. low-sodium, nonfat chicken broth, divided use

1 t. cornstarch

2 t. low-sodium soy sauce

1/4 C. sliced water chestnuts, well rinsed if canned

1/8 t. crushed hot pepper flakes, optional

1 1/2 C. cooked long grain white or brown rice

Trim all visible fat off chicken and cut into 1-inch cubes. Heat wok or nonstick skillet; add peanut oil and heat until rippling but not smoking. Stir in chicken and cook 30 seconds to 1 minute, or until little pink is visible.

Stir in chopped shallots and add white wine. Stir-fry until chicken is no longer pink and shallots begin to soften, about 30 seconds. Stir in broccoli florets and half the chicken broth and stir-fry about 90 seconds or until broccoli begins to turn bright green.

Stir cornstarch and soy sauce into remaining chicken broth; add to wok. Stir in water chestnuts and hot pepper flakes, if desired. Stir-fry until sauce is bubbling and slightly thickened and broccoli is tender but still crisp and bright green. Serve immediately over cooked rice.

Makes two servings.

STIR FRY SWEET & SOUR CHICKEN

3 boneless skinless chicken breast sesame seeds (optional) 1 green bell pepper (julienned) 1 clove of garlic (chopped) 2 1/2 tbsp. of coconut oil 1 jar of La Choy sweet and sour sauce Cube chicken into desired chuncks; set aside. Heat oil until melted over low heat. Add sesame seeds and chopped garlic, stir to mix together, turn up heat to med-hi, and add chicken. Stir fry until chicken is thoroughly cooked, then add bell pepper and sweet and sour sauce. Stir and turn down heat to low. Cover and simmer for about 10 minutes until bell pepper is soft and tender. Serves 2-3.

Fresh Stir-Fry