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Poultry Stir-Fry Takes Flight

Contributed by: NAPSA

(NAPSA) - You don't have to wing it when stir-frying chicken.

Poultry is especially well suited to stir-frying because it cooks quickly and pairs well with a wide range of seasonings. Pick ingredients from each of the categories and follow these basic instructions:

Cut the poultry into strips 1/4 inch wide (or buy it precut for stir-fry). In a small bowl, stir together 1 cup chicken broth, 2 teaspoons cornstarch, 1 teaspoon brown sugar, and 1/2 teaspoon salt to make a coating sauce; set aside. In a wok or large nonstick skillet, heat 2 teaspoons olive or canola oil over medium-high heat. Cook the poultry until cooked through, about 3 minutes. With a slotted spoon, transfer the poultry to a plate. Choose 2 to 5 vegetables, using a total of 5 cups.

Add 2 teaspoons oil and any hard vegetables (asparagus or broccoli) to the pan; stir-fry for 3 minutes. Add any soft vegetables, 1 to 3 aromatics, and 1 to 4 seasonings. Cook until the vegetables are crisp-tender, about 3 minutes. Stir the coating sauce to recombine. Return the poultry to the pan, along with the coating sauce; cook until heated through and evenly coated, about 1 minute. Makes 4 servings.

For more than 350 delicious and healthy recipes, best cooking methods, and nutrition profiles and tips on over 150 foods, consult The Wellness Kitchen by the staff of the Wellness Kitchen and the editors of the UC Berkeley Wellness Letter.

Poultry

  • Chicken breast, skinless, boneless, 1/2 pound
  • Chicken thigh, skinless, boneless, 1/2 pound
  • Turkey cutlets, 1/2 pound
  • Duck breast, skinless, boneless, 1/2 pound

Vegetables

  • Red or green bell peppers, cut into thin strips
  • Onions or leeks, cut into matchsticks
  • Asparagus, cut into 1/2 inch lengths
  • Sugar snaps or snow peas, strings removed
  • Broccoli florets
  • Shredded cabbage

Aromatics

  • Scallions, 3 sliced
  • Garlic, 3 cloves minced
  • Shallots, 1/4 cup minced
  • Grated ginger, 1 Tbsp.

Seasonings

  • Red pepper flakes, 1/2 tsp.
  • Chili powder, 1 tsp.
  • Grated orange zest, 1 tsp.
  • Curry powser, 1 tsp.
  • Dark sesame oil, 1 tsp.
  • Tarragon, 1 tsp.


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