One of the easiest ways to enjoy seasonal fare is a simple stir-fry, writes Martha Rose Shulman in this week's Recipes for Health. She says:
Right now I'm phasing out summer's tomatoes and corn, green beans and zucchini and picking up Chinese broccoli, mushrooms, cabbage and carrots at the farmers' market. I'm still finding an array of peppers and beautiful Asian eggplants to brighten my wok. Stir-fries can be adapted to any number of ingredients that may be lingering in your refrigerator, or in your freezer, like the frozen peas that liven up a fish and mushroom stir-fry that is one of this week's recipes.
I like to make a meal of a stir-fry, so I try to include a protein – chicken, fish, shellfish or, for vegetarian stir-fries, tofu or eggs. With meat or without it, the vegetables are the focus of these dishes. Twelve to 14 ounces of chicken breast (two of the organic free-range boneless skinless breasts that I use) is plenty to flavor and add substance to a stir-fry that will feed three people. I learned the velveting technique that these recipes call for from Grace Young; you marinate the cut-up chicken breast in egg white and cornstarch seasoned with a little rice wine or sherry and salt, and blanch it before stir-frying. This is a step worth taking and results in very succulent, tender chicken. I use the same water I've blanched vegetables in to blanch the chicken.
As always, remember when you look at a long list of ingredients required for a stir-fry that all of the time here goes into assembling the ingredients. It takes maybe 20 minutes. The stir-frying itself takes only about 5 minutes. Prepare whatever grains or noodles you're going to serve the stir-fry with in advance, and be ready to eat when you're ready to cook.
Here are five new ways to incorporate seasonal vegetables into your stir-fry.
Stir-Fried Chinese Broccoli and Chicken With Hoisin: The extra step to "velvet" the chicken is worth it for such tender, succulent chicken.
Stir-Fried Rainbow Peppers, Eggplant and Tofu: Roasting the eggplant before stir-frying may not be the Chinese way, but it produces great texture without using much oil.
Stir-Fried Medley of Kale, Brussels Sprouts and Baby Bok Choy With Chicken: Omit the chicken or substitute tofu to make this dish vegetarian. In any case, the antioxidant-rich cruciferous vegetables are the centerpiece of this dish.
Cabbage and Carrot Noodles With Egg: Glass noodles, also known as bean threads, are made with mung bean flour and have more texture than rice noodles. Either kind works in this dish.
Wok-Seared Cod With Stir-Fried Mushrooms and Peas: Cooking the vegetables first prevents the delicate fish pieces from flaking apart in the pan.
Anda sedang membaca artikel tentang
Well: Stir-Frying With the Seasons
Dengan url
http://healtybodyguard.blogspot.com/2012/10/well-stir-frying-with-seasons.html
Anda boleh menyebar luaskannya atau mengcopy paste-nya
Well: Stir-Frying With the Seasons
namun jangan lupa untuk meletakkan link
Well: Stir-Frying With the Seasons
sebagai sumbernya
0 komentar:
Posting Komentar