So many of the stir fry recipes that I see tell you to use a bottle of “stir fry sauce.” Where’s the technique in that? So I was pleased when I found this recipe from the April 2011 issue of All You (original here), that includes a sauce you make yourself. The recipe was developed by dietician Heidi McIndoo.
- 1/2 cup low-sodium chicken broth
- 2 tablespoons cider vinegar
- 1/2 tablespoon light soy sauce
- 2 tablespoons brown sugar
- 3 tablespoons canola oil
- 1 pound boneless, skinless chicken breast, cut into bite-size pieces
- 4 cups of your favorite vegetables (broccoli cut into bite-size pieces, shredded carrots, thinly sliced red bell peppers, chopped onion or thin green beans)
- 1 tablespoon minced garlic
- 1 8-oz. can pineapple chunks, canned in juice, drained, optional
- 2 teaspoons cornstarch mixed with 2 Tbsp. cold water
- 2 cups cooked brown rice or whole-grain noodles
- Preheat a wok or large skillet on low.
- In a bowl, combine chicken broth, vinegar, soy sauce and brown sugar.
- Turn heat up to high.
- Pour in 1 Tbsp. canola oil and, once hot, add half of chicken and sauté until cooked through, about 5 minutes.
- Remove to a plate.
- Repeat with 1/2 Tbsp. oil and remaining chicken.
- Add vegetables and 1 1/2 Tbsp. oil to wok; sauté until tender, about 3 minutes.
- Add garlic; sauté 1 minute.
- Return chicken to wok; add pineapple, if desired.
- Pour in chicken broth mixture and stir well.
- Add cornstarch and stir until sauce thickens and becomes shiny.
- Serve over brown rice or whole-grain noodles. (Obviously white rice will also work.)