Just call me iron chef, Greg-san.
After two weeks on my new ‘get fit’ diet, I haven’t fallen off the wagon. Yet.
Although, I am finding cooking healthy takes a bit more effort than, say, take-out.
Like the chicken teriyaki stir-fry I made tonight. About thirty minutes to make, versus… mmm, zero for take-out.
Anyway…
The recipe only requires 3 teaspoons of oil. So, it’s pretty low fat.
Start by preparing all the ingredients:
Cut two chicken breasts into bit-sizes pieces and marinade with 2 tablespoons teriyaki sauce and 1 tbsp sherry cooking wine.
Dice 1 medium sized onion and press 4 cloves garlic and a 1 inch, peeled ginger root.
Slice 1 green pepper, a half carton of mushrooms, several baby carrots and a few pineapple rings (dried with a paper towel).
Takes about 15 minutes to prepare everything
Warm 2 teaspoons of vegetable oil on medium heat, until it shimmers.
Put the chicken into the pan. Don’t stir. Let the meat brown on one side. Then use tongs to turn each piece and brown the opposite side.
Brown both sides for extra flavor
Take the chicken out of the pan and set aside. Rinse the pan.
Warm 1 teaspoon of oil, until shimmering. Then sauté the onion, ginger and carrots in the pan for several minutes, stirring occasionally until brown.
Smells really good, especially the ginger
Clear the center of the pan and add the garlic. Press flat. Cook until fragrant.
Next, throw in the green peppers and mushrooms. Pour in a bit of water, if things are sticking to the pan.
Fry until the vegetables are cooked.
Add the pineapple and sauté for two minutes.
Lower the heat to medium-low.
Add the chicken and pour ⅓ cup teriyaki sauce into the pan. Stir until all the ingredients are coated with sauce.
Serve with rice.
As Rachael Ray would say... YUMMO!
