“8 oz Angel Hair or Cappellini
– uncooked 3 tb Low-sodium soy sauce
2 tb Vegetable oil
1 t Sugar
1/8 ts Hot red pepper flakes
1 tb Vegetable oil
2 lg Carrots — thinly sliced
1 Red or yellow bell pepper
– ribs and seeds removed, — cut into small strips 3/4 c
Toasted walnuts — * divided
1/2 sm Red onion — thinly [...]
Chinese Beef Stir-Fry with Vegetables
“1 lb Sirloin tips; cut into 1″
-cubes 1 T Sherry, dry
1 T Soy sauce
1 T Cornstarch
1/2 ts Sugar
6 1/2 ts Oil
1/8 ts Pepper, black
2 Garlic clove; pressed
1 T Oyster sauce
2 lg Broccoli stalk; stems
-removed & cut into florets 1/2 c Beef broth
8 Baby corn spear; drained
20 Snow pea pods, fresh
1 Scallion with top; chopped
Marinate the [...]
My Chicken Almond Stir Fry
SAUCE
1/2 c Chicken stock
1/4 ts Sugar
2 ts Soy sauce
1 pn Pepper
2 ts Corn starch, tapioca starch
STIR FRY
3/4 lb Skinned, raw
chicken
1/2 lb Bok choy or nappa
4 Water chestnuts
1/4 lb Snow peas
1/2 c Bamboo shoots, diced
1/4 c Celery, diced
1/4 c Vegetable oil
1/2 c Almonds, blanched
2 sl Ginger
2 Garlic cloves, smashed
1/4 c Onion, chopped
Any other veggies desired
————————————RICE————————————
2 c [...]
Stir-Fried Scallops with Pasta
“1 lb Bay scallops4 oz Capellini OR Linguine1/4 c Dry white wine2 tb Water1/2 ts Instant chicken bouillon; *2 Cloves of garlic; minced1 tb Margarine OR butter; **1 1/2 c Fresh mushrooms; sliced1/2 c Green onions; sliced1/2 c Carrot; shredded1 tb Parsley; snipped4 Lemon wedges* Granules (try to use the low-sodium kind such as Wylers) [...]
1 lb Bow ties, rotini or other . shaped pasta — uncooked 2 tb Soy sauce 2 ts Cornstarch 1 c Chicken broth 2 tb Vegetable oil 1 Red onion — thinly sliced 2 cl Garlic 12 oz Chicken breasts — boneless, . skinless & cut into . 1-inch cubes 4 c Broccoli
florets 2 c Cherry tomatoes — quartered Cook the pasta according to package directions. While the pasta
is cooking, stir the soy sauce and cornstarch together in small
bowl until comstarch is dissolved . Stir in chicken broth; set
aside. Heat oil in large wok over high heat. Stir in onion and
garlic. Stir until onion is wilted, about 2 minutes. Add chicken
and stir until it turns white, about 2 minutes. Add broccoli and
stir until it turns bright green, about 1 minute. Add chicken broth
mixture: heat to boiling. Cover wok and boil until chicken is
cooked through and broccoli is tender, about 3 minutes. Add pasta
and stir to coat with sauce. Add cherry tomatoes and serve
immediately. Note: If you don’t have a wok large enough to hold all
the ingredients (including the pasta), prepare sauce separately in
large skillet. After draining pasta, return it to the pot, pour the
finished sauce into the pot and stir over low heat until pasta is
coated with sauce . Nutritional analysis per serving: 462 calories,
8 grams fat, 67 grams carbohydrates, 48 milligrams cholesterol, 358
milligrams sodium, 16 percent of calories from fat. ** Fort Worth
Star Telegram — Food section — 29 November 1995 **
2 ts Sesame oil 1 lb Halibut or lean fish -steaks, cut into l-inch -pieces 1 md Onion, thinly sliced 3 Cloves garlic, finely -chopped 1 ts Finely chopped gingerroot 1 pk (10 ounces) frozen -asparagus cuts, thawed and -drained 1 cn (4 ounces) sliced -mushrooms, drained 1 md Tomato, cut into thin -wedges 2 tb Soy sauce 1 tb Lemon juice Cod, pollack and albacore tuna are examples of other lean fish
that would be delicious substitutes for the halibut. Heat oil in
10-inch nonstick skillet over medium-high heat. Add fish, onion,
garlic, gingerroot and asparagus. Stir-fry 2 to 3 minutes or until
fish almost flakes with fork. Carefully stir in remaining
ingredients; heat through. Serve with additional soy sauce if
desired. 4 servings. Nutrition Information Per Serving 1 serving Percent of U.S. RDA
Calories 170 Protein 34% Protein ,g 22 Vitamin A 18% Carbohydrate 9
Vitamin C 22% Fat,g 6 Thiamin 6% Cholesterol, mg 35 Riboflavin 6%
Sodium, mg 630 Niacin 6% Potassium, mg 610 Calcium 4% Iron 8% From
the files of Al Rice, North Pole Alaska. Feb 1994
2 Portabello Mushrooms (cut up) 1 Carrot, sliced about 1/4″ Thick 1 md Zucchini, sliced about 1/4″ Thick 1/2 Head broccoli, cut into Florets; stem is split and Sliced 1/4″ thick 1 cn Sliced water
chestnuts 1/2 lb Extra firm tofu, drained and Cut into 1/2″ cubes x Anything else that seems Like a good idea
at the Time 1 T Mellow brown rice miso Paste 2 Cloves garlic, minced 1 t Fresh ginger, minced 1/8 t Chinese 5-spice mix 2 t Soy sauce 1 c Warm water 1 T Cornstarch, dissolved in a Few tbs hot water 1 Splash of sake or white wine Or dry sherry 1 To 2 tbs peanut oil Dissolve the miso in the water. Dissolve the cornstarch in a
small amount of hot water and add to the miso, along with the soy
sauce and 5-spice mix. Set aside. Heat the wok, then add the oil;
heat for a minute and swirl around to coat the wok. Add the garlic
and ginger, stir around until the garlic starts to brown. Add the
mushrooms, toss for about 3 minutes until they start to soften. Add
the carrots, stir for about 2 minutes; then the broccoli, another
minute; then the water chestnuts, another minute; then the tofu.
Add a splash of sake, stir for another minute or two as the steam
melds everything, then pour on the sauce. Stir until it thickens
(about 3 minutes), then serve with rice or noodles. The portabellos
have a chewey, firm body and a rather strong flavor, very nice! I
think next I’ll try some kind of dish mixing whole caps with
eggplant…I’ll let you know in a week or so! as always, “eat!
eat!” From: narad@nudibranch.asd.sgi.com (Chuck Narad). rfvc Digest
V94 Issue #206, Sept. 24, 1994. Formatted by Sue Smith, S.Smith34,
TXFT40A@Prodigy.com using MMCONV.
