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recipe card
May 14, 2013

main dish
five spice stir-fry
theredkitchen: five spice stir-fry
theredkitchen: five spice stir-fry

Stir-fries are so customizable and easy to enjoy while sticking to a healthy diet. This marinade idea worked well for both vegetarian and meat eaters alike, and these veggies are lower on the glycemic scale for people watching their carbs. Spices are a great way to add flavor with less fats, and the sesame oil has a rich flavor that makes the amount go further.

serves 2.

Marinade: whisk together the following:

  • 1T balsamic
  • 1t soy sauce
  • 1t sesame oil
  • 1/2t five spice
  • 1/2t dried orange peel
  • 2 cloves garlic, finely chopped
  • 1-2T fresh ginger, finely chopped
  • 2c water, vegetable broth, or chicken broth

Protein: use any combinations to equal 2 servings of the following:

  • 1 fresh or frozen/defrosted chicken breast (to equal about 6oz cooked weight)
  • 1 package firm tofu, pressed to remove moisture and cut into cubes
  • 1 package extra firm sprouted tofu, cut into cubes or wedges

Place each type of protein in its own casserole dish. Add 1 cup of the marinade with each protein serving. Refrigerate at least 30 minutes to allow absorption.

Preheat oven to 350°. Bake for 45-60 minutes or until liquids around tofu are bubbling and reduced or until chicken has no pink in the center.

Vegetables: this combination is enough to go with 2 servings of protein.

  • 1/3 head of cabbage, sliced thin
  • 1 cup drained bean sprouts (or mung bean sprouts)
  • 1 orange pepper, sliced in strips
  • 1 stalk celery, cut in small pieces
  • 1/2 onion, sliced thin (optional)
  • 1/2 jicima, sliced thin
  • 1 package shiritaki noodles (spaghetti style), rinsed and drained several times.

Heat a wok or large frying pan over medium heat. Add 2t sesame oil. Add vegetables, and toss/stir often. Add a small amount of water to help steam the veggies. Add the shiritaki towards the end of the cooking process. Add a dash of soy sauce and lemon pepper for flavor. Cook all until tender

To serve, put half of the veggies on each plate. Top with the protein serving. Optionally, add some sauce (teriyaki, peanut sauce, or hot sauce) and peanuts for flavor.

 

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