YOU CAN EAT CHINESE FOOD ON A BALANCED DIET

Since Chinese food is a favorite of mine, I've played with many recipes over the years to lighten them and to make them quick and easy. If you've ever made Chinese food at home, you know that the most time-consuming part of the task is the preparation. Stir fry, as a cooking method, is both fast and healthful. It's assembling all the ingredients and the cutting and dicing that takes time. This is a delicious stir fry that incorporates lots of vegetables for that high fiber, but that uses very little fat. You can play with the vegetables--add more or use your own favorites. You could even substitute shrimp or pork for the chicken. Be adventurous!


Sesame Chicken with Broccoli and Bok Choy
1/4 cup soy sauce
2 tbs rice wine (or use cooking sherry)
1 tbs sesame oil
1 clove garlic, minced
2 tsp fresh ginger root, minced
1 tbs sugar (optional)
1 lb boneless, skinless chicken (breasts or thighs), cut into bite-sized pieces
1 bunch scallions, cut in 1 inch lengths
3 cups fresh broccoli florets
3 cups Bok choy (or use Napa cabbage)
1 tbs cornstarch, dissolved in 2 tbs water
1/4 cup toasted sesame seeds
2-3 tbs peanut oil
2 cups cooked rice


Slice Bok choy into bite-sized pieces. In a bowl, stir together the soy sauce, rice wine, sesame oil, garlic, ginger, sugar, and sesame seeds. Add the cut up chicken and marinate in the refrigerator for at least 1 hour. In a wok or skillet, heat peanut oil over medium heat (about 2 minutes). Add scallions, broccoli, and bok choy. Stir fry 1 minute. Transfer to dish. Add chicken with marinade to wok. Stir fry about 3 minutes (until chicken is no longer pink). Remove with slotted spoon to dish with vegetables. Dissolve cornstarch in water and add to liquid in the wok. Cook, stirring constantly, until mixture boils and thickens, then return the chicken and vegetables to the sauce and cook 1 minute more. Serve with rice.