Thursday, August 06, 2009

Yet another awesome stir-fry



Korean Style Chicken with Green Beans
Cooking Healthy Across America Copyright 2005

3 tablespoons reduced-sodium soy sauce
2 tablespoons dark sesame oil, divided
1 tablespoon sherry
1 tablespoon packed brown sugar
4 cloves garlic, minced
¼ to ½ teaspoon cayenne pepper (or Thai red chili pepper to taste) I used chili-garlic sauce
1/4 to 1/2 teaspoon black pepper
1 pound boneless, skinless chicken thighs, cut into strips
2 medium-size onions, quartered and sliced thinly
1 pound fresh green beans, sliced into 1 ½-inch slivers (you can also use a thawed bag of frozen french style green beans)

Mix the soy sauce, 1 tablespoon of the oil, the sherry, sugar, garlic and peppers.

Add the chicken and marinate for at least 2 hours; overnight is fine.

Heat the remaining tablespoon oil in a frying pan on medium-high heat; add the onions and green beans. Sauté 5 to 7 minutes, stirring constantly, until the onions are wilted. I added a bit of soy sauce in this step, just to make sure the green beans had flavor (and it steamed the beans a bit too). Remove the vegetables from the pan and keep warm.

Add the chicken to the same pan. Stir-fry 5 to 7 minutes, stirring constantly, until the meat is cooked through.

Add the green bean mixture and reheat briefly

Serves 4.

Per serving (2 cups -2 without rice) 230 cal, 9g fat, 80mg chol, 410mg sodium, 15g carbs, 2g fiber, 24g protein

________________________

I wasn't quite confident that this would be anything special but OMG was this good. Chicken thighs have so much flavor. I took it easy with the chili-garlic sauce this time but it still had a bit of kick. The beans got soft enough for me to enjoy but they weren't mushy. I served it over some brown rice which I thought might be bland since this wasn't particularly saucy but the overall flavor of the meat and vegetables was intense enough to compliment the rice very nicely.

There wasn't any leftover. This was definitely a hit.

There was a time that I could barely find a recipe for boneless, skinless chicken thighs but they are everywhere I turn now. This was my last batch but I will pick up more on my next trip to Costco.

Question of the Day: Do you like stir-fries? I keep making them so I guess I should ask if my readers actually like them.

2 comments:

Claire said...

Yes, but I don't make them enough! Green beans is a good addition.

Kristin said...

LOVE stir-fry's I do them very often!!! Love mixin' it up with different veggies and meats!!