Recipe: Fizzle sizzle stir fry
Winning Michigan recipe from “The 2015 Healthy Lunchtime Challenge Kids’ ‘State Dinner’ Cookbook” courtesy of WGBH.
When 12-year old Eva Paschke, first discovered stir-fry in her seventh grade nutrition class, it was love at first bite. “Therefore, I decided to create my own stir-fry recipe. I did loads of research and found out some pretty cool stuff. This has been a great experience for me. Who knew eating healthy could taste so good…or be so fun!”
- 1 cup dry brown rice
- 3 tablespoons canola oil
- 1 1/2 pounds boneless, skinless chicken breast, cut into bite-sized pieces
- 3 cups kale, stems removed and leaves torn into bite-sized pieces
- 1 cup edamame, shelled
- 2 cups frozen California medley or any frozen mixed veggies
- 1/2 cup peas
- 1 can sliced water chestnuts
- 1/2 red bell pepper, sliced into bite-sized pieces
- 1 (2-inch) piece fresh ginger, peeled and minced
- 4 garlic cloves, peeled and minced
- 6 green onions (scallions), chopped into ½-inch lengths
- Pinch crushed red pepper flakes
- 1/2 cup tamari
- 1/4 cup sweet Asian chile sauce
- 1/2 cup chopped peanuts (optional)
- In a medium stockpot, combine 1 ½ cups water with the rice and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 20 to 30 minutes, or until tender. Set aside.
- Meanwhile, in a wok or large sauté pan, heat the canola oil over medium-high heat. Add the chicken, and sauté, turning, for about 6 minutes, or until cooked through. Add the kale and cook for about 2 minutes, or until the kale is cooked down. Add the edamame, California medley, peas, water chestnuts, bell pepper, ginger, garlic, and green onions, and cook for 3 minutes. Add the cooked rice, red pepper flakes, tamari, and chile sauce and mix thoroughly. Sprinkle on chopped peanuts as a garnish (optional). Serve with a smile.
Makes six servings, 540 calories,19g fat, 51g carbohydrates, 41g protein