Easy Stir-fry with Chicken or Tofu
VN, GF

Yield: 4 Servings

A super low-cost meal that can be served over brown rice or Chinese noodles.

Ingredients

1/2 lb boneless organic chicken breasts OR
1/2 lb firm, non-silken tofu, drained

1 clove garlic, minced
1 tbs low-sodium soy sauce
1/4 cup low-sodium bouillon
1 tsp ginger
1 tbs oyster sauce (optional)
1 tsp cornstarch
2 tbs vegetable oil
1 cup thinly sliced carrots
2 cups broccoli pieces
1 md onion, chopped
1/2 cup mushrooms, sliced (optional)

Directions

Remove any visible fat from chicken and cut into 1/4 inch strips, approximately 2 inches long.

If using tofu, you may wish to drain overnight using weight and pressure to extract as much liquid as possible. This will create a firmer texture. When drained, chop into bite-sized cubes.

In a bowl, combine garlic, soy sauce, bouillon, ginger, and oyster sauce (if using). Add meat or tofu and mix well. Let stand in refrigerator for 30 minutes while preparing vegetables. (If using tofu, you may wish to marinate for several hours for improved flavour).

Drain meat or tofu and pat dry, reserving marinade. Mix cornstarch into marinade and set aside.

In a large skillet, pan or wok, heat oil until very hot. Add meat; stir-fry for two minutes or until done. If using tofu, stir-fry until browned. Remove meat or tofu from pan and set aside.

Add carrots to pan (adding a small amount of oil if necessary); stir-fry for 1 minute. Add broccoli and onion; stir-fry for 2 minutes. Add mushrooms (if using); stir-fry for 1 minute.

Return meat or tofu to pan. Add marinade mixture and cook, tossing until all ingredients are glazed. Serve immediately.

This recipe came from Heart Smart Cooking on a Shoestring by Julie Watson, a cookbook my mother gave me while I was a starving student. This cookbook was published in 1991 by the Heart and Stroke Foundation of Canada.

The original recipe called for pork, beef or chicken and I modified it to include a vegetarian option. I have made it with chicken and with tofu and liked both options. The original recipe called for beef bouillon, but you can use any flavour you like.

From the kitchen of: Robin Russell, Webmaster

Recipe published: Spring, 2006

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