Tasty,
fast and good for you
Serves 4
Less than half an
hour from start to finish. This will be served either with
or over rice, so get the rice cooker going first.
Ingredients:
1 pound boneless, skinless chicken breast
1 green bell pepper
1 red bell pepper
1 medium onion
3 large cloves garlic, about 1 tablespoon minced
16 ounces (or so) reduced-sodium chicken broth
2 tablespoons soy sauce
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 teaspoon (freshly ground) black pepper
2 tablespoons vegetable oil
Just a note: Due to the high temperatures in
asian cooking, olive oil is usually not used. Olive oil will
smoke, burn and change flavor. A better choice is either vegetable
oil or the prefered peanut oil. Peanut oil is used extensively
in Chinese cooking, and can withstand the extreme temperatures
of a wok.
Instructions:
Cut chicken across the breast in thinnest possible strips.
Core and seed bell peppers, and cut them in thin strips. Slice the
onion thinly, and mince garlic.
Combine broth, soy sauce, cornstarch, salt and pepper. Stir to remove
lumps from cornstarch.
Heat wok or wide, heavy skillet over high heat for 1 minute. Add
1 tablespoon oil, let it heat through, then add chicken and garlic.
Stir until chicken is opaque (2 minutes or so), and remove to plate.
Add peppers, and stir 1 or 2 minutes. Remove to chicken plate.
Add remaining oil to pan, and add onions. Stir about a minute to
barely soften, then add chicken and peppers back to pan.
Stir chicken broth mixture again to distribute cornstarch,
and add to pan. Stirring frequently, bring mixture to a boil
and serve over rice.
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