3 Simple stir fry recipes

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Chicken, asparagus and red peppers are stir fried, Chicken, asparagus and red peppers are stir fried, glazed with orange soy sauce and tossed with peanuts for a healthy, fast weeknight dinner. Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

ORANGE-GLAZED CHICKEN AND ASPARAGUS WITH PEANUTS

1 tablespoon cornstarch

2 tablespoons lower-sodium soy sauce

1 tablespoon oyster sauce

1 tablespoon honey

1/4 cup orange juice

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1 tablespoon canola oil

1 pound boneless chicken breasts, cut into 2-by-1 / 2-inch strips

2 red bell peppers, cut into 1 1/2-by-1/2-inch strips

1 pound asparagus, cut into 1 1/2-inch pieces

1/4 cup peanuts, coarsely chopped

1. Dissolve the cornstarch in the soy sauce; stir in the oyster sauce and honey until the honey is dissolved. Stir in the orange juice and set aside.

2. Heat the oil in a large, nonstick skillet over medium high. Add chicken in a single layer and cook 1 to 2 minutes until the undersides are no longer pink. Stir as chicken cooks, until strips are no longer pink on the outsides, 2 to 3 minutes.

3. Add the peppers and asparagus and cook until the vegetables are brightly colored and somewhat softened, about 1 minute. Stir the sauce and add it to the pan, stirring constantly until the chicken and vegetables are evenly glazed, about 2 minutes. Remove from heat and stir in the peanuts. Makes 4 servings.

Nutritional analysis for each serving: 298 calories, 12 g fat, 2 g saturated fat, 32 g protein, 16 g carbohydrates, 5 g fiber, 469 mg sodium

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GINGER-LIME STIR-FRIED SHRIMP AND SNOW PEAS

1 tablespoon cornstarch

2 tablespoons lower-sodium soy sauce

2 tablespoons lime juice

1 tablespoon honey

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1 tablespoon canola oil

2 tablespoons minced ginger

3 cloves garlic, minced

8 ounces snow peas

1 1/2 pounds peeled shrimp

1. Dissolve the cornstarch in the soy sauce; stir in the lime juice and honey and set aside.

2. Heat the oil in a large, nonstick skillet over medium high. Add the ginger and garlic and cook, stirring, 30 seconds. Add the snow peas and cook, stirring, 1 minute. Add the shrimp and cook until no longer translucent on the outsides, about 2 minutes. Stir the lime juice mixture and add to the pan; cook, stirring, 2 minutes, until the sauce is thick and glossy and the shrimp are cooked through. Makes 4 servings.

Nutritional analysis for each serving: 235 calories, 4.4 g fat, 0 g saturated fat, 38 g protein, 13 g carbohydrates, 1 g fiber, 399 mg sodium

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BEEF-AND-BROCCOLI HOISIN STIR FRY

1 1/4 pounds sirloin, sliced thinly across the grain

1 tablespoon minced ginger

3 cloves garlic, minced

1 tablespoon cornstarch

1 tablespoon dry sherry

1 tablespoon lower-sodium soy sauce

1/4 cup lower-sodium chicken broth

1/4 cup hoisin sauce

1 teaspoon sugar

1 tablespoon canola oil

3 cups broccoli florets, cut into bite-size pieces

1. Combine the beef, ginger and garlic in a bowl; set aside.

2. Combine the cornstarch and sherry; stir until cornstarch is dissolved. Stir in the soy sauce, broth, hoisin and sugar.

3. Heat the oil in a large, nonstick skillet over medium high. Add the beef and cook until it is medium-rare, about 2 minutes. Add the broccoli; cook, stirring, until it is bright green and crisp-tender, about 4 minutes. Stir the sauce and add to the pan; cook, stirring, until it is thick and glossy and coats the beef and vegetables, 1 to 2 minutes. Makes 4 servings.

Nutritional analysis for each serving: 273 calories, 10 g fat, 2.5 g saturated fat, 30 g protein, 15 g carbohydrates, 2 g fiber, 456 mg sodium

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