11/8/12
Asian food is a huge staple around my house. It's full of flavor, and as we jokingly say to each other, "you got to have FLAVOR!" Homemade asian food can really be healthy, easy and quick when done correctly. Lately my brother has been frequenting the "fast food versions" for lunch and dinner; therefore in an effort to nix his filthy habit, I prepared the recipe below for Low Calorie Sweet-Spicy Chicken & Vegetable Stir-Fry with Sauteed Bok Choy. This is my tweeked version of a similar stir fry recipe I got from the September 2012 issue of Cooking Light magazine. I added the bok choy side because of it's tasty unique flavor and it's enormous health benefits, which are shown below under "Health Tips."
Why is MSG bad? Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, processed meats, soups and canned vegetables. The Food & Drug Administration (FDA) has received several reports of adverse reactions to foods containing MSG, and they now refer to the symptoms of headache, nausea, face tightness, weakness, numbness, chest palpitations, flushing, and sweating, as the MSG complex. Others, including several neurosurgeons, claim far worse symptoms of mental dullness, lethargy, ADHD, depression, stomach cramps & gas, reflux, chills, etc due to the additives ability to excite the neurosystem. So why put your body through this when you can make more flavorful food at home for a fraction of the cost...and have leftovers!
Needless to say all 3 men in my house were very satisfied with this delicious MSG free dish, and they won't frequent a "Chinese Food Chain" ....at least for this week...
Living a flavorful, healthy lifestyle is one way to becoming full of Joy!
Why is MSG bad? Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, processed meats, soups and canned vegetables. The Food & Drug Administration (FDA) has received several reports of adverse reactions to foods containing MSG, and they now refer to the symptoms of headache, nausea, face tightness, weakness, numbness, chest palpitations, flushing, and sweating, as the MSG complex. Others, including several neurosurgeons, claim far worse symptoms of mental dullness, lethargy, ADHD, depression, stomach cramps & gas, reflux, chills, etc due to the additives ability to excite the neurosystem. So why put your body through this when you can make more flavorful food at home for a fraction of the cost...and have leftovers!
***HEALTH TIPS:
Bok Choy or "Chinese Cabbage"
Bok choy is a dietary antioxidant, low in calories with no fat, and is even cancer preventing! It has important vitamins A, C, K, & B6. Bok choy is also full of iron, magnesium, folate, fiber, and tons of carotenoids for eye health. If you don't believe me check it out for yourself on Lance Armstrong's Livestrong website, http://www.livestrong.com/article/5382-need-health-benefits-bok-choy/.
***COOKING TIP:
When you need to see recipes and use your hands simultaneously, use a pant clothes hanger to place recipes where they can be viewed with ease, while avoiding permanent messy smudges! Don't knock it until you try it!!!!!
Sweet-Spicy Chicken & Vegetable Stir-Fry with Sauteed Bok Choy
RECIPE
SERVES 4 *I had at least 2 servings of leftovers after one person had seconds
CALORIES 369
FAT 14.2g
PROTEIN 31g
CARBS 26g
FIBER 5.1g
CHOLESTEROL 66mg
SODIUM 576mg
*Above calculations include the rice, I did not eat the rice with my stir fry & was full on just veggies & bok choy, so my dinner had even less carbs, fat, & calories!
PREP TIME: 5 mins
COOK TIME: 20 mins
INGREDIENTS FOR STIR FRY:
3 tbl brown sugar
1 1/2 tbl low sodium soy sauce
1 tbl red wine vinegar
2 tbl siriracha sauce
1 tbl chili powder
1 tsp of chopped or minced garlic
1 tbl orange juice (can omit)
3/4 tsp cornstarch
2 tbl canola oil (divided)
1 lb. boneless chicken breasts cut in chunks
8 ounces of sugar snap peas
1 red bell pepper sliced
1/2 medium red onion cut into thin wedges
1/4 cup sliced almonds (can use peanuts)
long grain rice
1. Cook long grain rice as per directions on package for servings.
2. Combine the first 8 ingredients in a bowl & mix well. Wash vegetables. Pinch off snap pea ends & try to pull off strings with them if you can, if not it's not big deal (picture below). Chop bell pepper & red onion into small strips or bite size pieces.
3. Heat large skillet over high heat with 1 tbl of canola oil. Add chicken & stir-fry for 5-6 minutes or until browned & done. Remove chicken from pan once it is cooked.
4. Add other remaining 1 tbl of canola oil to heated pan. Add snap peas, bell pepper, red onion and stir fry for 3-4 minutes or until veggies are done to your liking.
5. Finally add the bowl of mixed ingredients to pan and coat vegetables, add chicken stir and let mix for a minute or two on low.
INGREDIENTS FOR BOK CHOY:
2 tsp of garlic
2 tbl of sesame seeds
2 tbl spoons of canola oil
salt
1 head of bok choy
1. Wash bok choy & cut off stems (picture below). Cut large stems & bok choy leaves in strips
2. Heat skillet (large pan) on high heat with oil & add garlic, cook for 1-2 mins
3. Add bok choy stems to skillet & cook, stirring every minute or so until stems are transparent, some may slightly brown
3. Add bok choy leaves & sesame seeds to pan & cook for 2-3 minutes until leaves start to wilt & shrink. Add pinch of salt for taste & cook 2-3 minutes more or until done to your liking
How I cut stems from the leaves (before I cut into smaller pieces)
How I pinched off sugar snap peas ends
All mixed in, end product of stir fry (without rice)
What other ways can you serve Bok Choy?
I'm always looking for new recipes & fun, healthy ways to serve vegetables. If you know any great bok choy recipes, please share them below in the comments section or email them to me. I'd love to try your recipes.
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