This healthy family meal idea was submitted by my friend Lisa who lives in Rancho San Diego (she’s also a dietitian). This is one of the most popular meals she makes for her family of four.
Ingredients:
2-3 T. peanut or canola oil*
1 tsp. crushed garlic
1 tsp. crushed ginger
2 T. reduced sodium soy sauce
¼ cup stir fry sauce
½ pound chicken, cubed OR ½ pound raw shrimp, peeled and deveined.
½ onion, sliced
1 large carrot, sliced
1 large celery stalk, sliced
½ red pepper, sliced
½ cup cut up broccoli
1 can sliced water chestnuts, drained
2 cups bean sprouts
1-2 T. cornstarch
In Wok, heat oil over high heat. Add chicken or shrimp, onions, garlic, ginger and soy sauce. Cover (to prevent spattering) and cook several minutes until meat or fish is cooked, stirring often. Add carrots, celery, peppers, and water chestnuts. Cover and cook 5-10 minutes until vegetables are slightly tender. Add broccoli and bean sprouts, cover and cook 5 more minutes until broccoli is bright green. Add stir fry sauce, stir until coated well (you can add more if needed for taste). Add 1-2 T. of cornstarch to sauce at bottom of wok to thicken. Serve over plain rice.
Serves 3-4
*Peanut and canola oils have a medium smoking points – which means more spattering and smoking at high temps. Another option is a “high heat” canola oil (Spectrum makes one that can be found in most healthy food stores).
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