Archive for July 7th, 2006

Indian Chicken w/ fragrant Rice Pilaf

Indian Chicken with Peas and Fragrant Rice Pilaf

For the Chicken:

1 T. vegetable oil

1 large onion, chopped

2 t. minced fresh ginger

2 t. minced fresh garlic

1 lb. chicken breast, cut into bite size pieces

1 14-oz can low fat unsweetened coconut milk

1-2 t. red curry paste, or to taste

½ t. turmeric

¼ t. salt

1 c. frozen baby peas

To velvet chicken: 2 T. sesame oil, 1 T. flour, 1 T. cornstarch

Heat oil in medium skillet, add onion, stir and cook until soft, about 5 minutes. Add ginger and garlic and cook for one minute. Stir together sesame oil, flour and cornstarch to smooth paste, add to chicken and stir to coat. Immediately add chicken to pan and turn heat up high. Cook chicken, stirring only occasionally until outside is lightly browned. Add coconut milk, curry paste, turmeric and salt and stir to combine. Bring to a boil then reduce heat to medium and cook, stirring occasionally until the sauce reduces slightly, about 8-10 minutes. Add peas and cook for about 2 minutes more to heat peas through.
Sauce can be thickened slightly with cornstarch slurry if desired. Cook mixture for several minutes to cook off cornstarch taste.

Fragrant Rice Pilaf

1 15-oz can reduced sodium chicken broth

1 c. water

¼ t. ground cloves

1 bay leaf

½ t. ground cardamom

1 stick cinnamon, or ¼ t. ground cinnamon

¼ t. salt

1 1/3 c. basmati rice

Pour liquids into pan, add spices and stir to combine. Bring to boil, then add rice, cover and reduce heat to low, cooking until rice has absorbed liquid and is tender. Remove cinnamon stick, if used.

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Vegetable Lo Mein

Vegetable Lo Mein

1# whole wheat spaghetti

4 scallions, thinly sliced

¼ c. oyster sauce

¼ c. rice vinegar

3 T. reduced sodium soy sauce

2 t. sugar

2 t. sesame oil

1/8. t. crushed red pepper

1 clove garlic, finely minced

1 t. finely minced fresh ginger root

2 T. canola oil

1 c. shredded carrot

1 red pepper, cored, seeded and thinly sliced

1 c. snow pea pods, de-stringed and thinly sliced

Peanuts for topping (optional)

Cook spaghetti according to package directions. Drain.
Stir together scallions, oyster sauce, vinegar, soy sauce, sugar, sesame oil, garlic, ginger and red pepper until sugar is dissolved.

In a large non stick skillet, heat canola oil over medium high heat. Add peppers and carrots, stir fry for 3-5 minutes. Add pea pods, stir fry about 2 minutes. Add in spaghetti noodles and cook, stirring occasionally until hot, about 5 minutes. Pour in sauce and toss pasta and vegetable to coat. Top with chopped peanuts if desired.

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Sesame Noodles

Sesame Noodles*

1 # whole grain spaghetti

½ c. reduced sodium soy sauce

2 T. sesame oil

1 T. canola oil

2 T. lime juice

Zest of half a lime^

1 ½ t. crushed red pepper

4 scallions, finely sliced

8 oz. fresh spinach^

2 cloves garlic, finely chopped^

4 oz. matchstick carrots^

½ c. toasted sesame seeds

¼ c. chopped cilantro

Mix together soy sauce, oils, lime juice, red pepper and ¼ c. scallions. Set aside

Cook pasta according to package directions, drain.

Meanwhile, roughly chop spinach. Heat a sauté pan with a small amount of oil and add garlic when hot. Sauté for 20-30 seconds, then add carrots. Cook for 2 minutes stirring constantly. Add spinach and cook until wilted but still firm. When pasta is done, add back to cooking pot and toss in vegetables and sauce mix. Stir to combine. Add zest and half the sesame seeds and mix. Serve with cilantro and remaining sesame seeds as garnish.

*Original recipe from the Summer 2004 issue of Eating Well; changes are noted with ^

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