Lynne uses strips of bite sized thigh meat in this
stir fry, but a mix of breast and leg meat will also be fine. You can use any
vegetables that are suitable for a quick stir fry like those below or add broccoli,
sweet corn, mange tout, mushrooms, etc. You need about four cups. You can use
coconut oil for frying if you don't have peanut. Peanut oil can take a very high
heat which makes it suitable for stir frying. Never use olive oil, it laminates
and turns to plastic which is very bad for you
350 g chicken cut into 5 cm strips - 1
T corn flour - 1 tsp light soy - 1 tsp Shaoxing rice wine or dry sherry - 1
garlic clove, grated - 1.5 cm knob of fresh ginger, grated - 2 T peanut oil for
frying - selection of fresh vegetables, see below - 1/2 an onion, roughly
chopped - !/2 cup of fresh bean sprouts - 4 spring onions, sliced
Stir fry sauce: 1 tsp freshly ground
black pepper, according to your taste - 2 Tbspns oyster sauce- 2 tsp light soy
sauce - 2 tsp Shaoxing rice wine or dry sherry - 1/2 t sesame oil - 1 tsp honey
- salt
Preparation
Stir the corn flour, the light soy and rice wine
into the chicken, mix well and set aside for at least half an hour. This flavours
and tenderised the chicken. This is known as velveting the chicken to tenderise
it.
Vegetables: Cut these into bite size pieces: half
a red pepper - half a green pepper - 2 small carrots - 1 courgette - 1 stick of
celery - 10 green beans - 1/4 of a Chinese cabbage, roughly chopped
Heat your wok and when hot put in the oil. Just
before it begins to smoke, quickly add the rough cut onion and stir fry for a
minute. Add the garlic and ginger, stir then immediately add the chicken and
brown quickly on all sides. Add all the chopped vegetables and mix quickly to
stir fry for a minute or two. Add the sauce and stir well. Cook till it starts
to bubble. Fry for about three or four minutes till the chicken is cooked and
the cabbage is beginning to wilt. Add the bean sprouts at the end and quickly
stir them in. Top with the spring onions and serve from the wok with noodles or
rice. Taste and add salt if needed
© John & Lynne Ford, Adamastor & Bacchus 2017
No comments:
Post a Comment