JBs Stir Fry Series

Here are the basic steps for all of the stir-fries in this series. There are recipes using Beef, Chicken, Shrimp and two meatless recipes. We have hormone free shrimp and chicken and preservative free shrimp at JBs. Buy the best for your family. Hope you enjoy! Basic Instructions:
1. Read through the recipe at least once 2. Gather recipe ingredients 3. Start cooking the rice (use brown rice - please!) 4. Marinate meat/veggies if called for in recipe 5. Combine sauce ingredients if called for 6. Make cornstarch or arrowroot thickener and set aside (I always use arrowroot). 7. Prepare the meat or protein substitute. Slice meat across the grain for tenderness. Partially frozen meats are easier to slice. We often use tofu or tempeh 8. Cut vegetables according to directions. Uniform size is important so all are cooked to same degree of crisp tenderness. 9. Prepare seasonings such as garlic or ginger root. All recipes are 4 servings unless otherwise specified

Chicken
Sweet and Sour Chicken Ingredients: 1/3 c. agave nectar 1/3 c. organic ketchup 1/3 c. Braggs apple cider vinegar c. organic pineapple juice tsp. garlic powder 2 tsp. canola oil 8 oz chicken breast, skinned, boned, cut in x 2 strips c. onion, coarsely chopped 1 c. green pepper, 1 squares 1 Tbs. arrowroot in 2 tsp. water 1 fresh tomato, wedges c. organic pineapple chunks, canned, save the juice 4 c. hot cooked brown rice Instructions: Combine agave nectar, ketchup, Braggs vinegar, pineapple juice, & garlic powder; set aside. Heat part of the oil in wok and stir-fry chicken strips 2-3 minutes or until done. Remove from wok. Heat remaining oil and stir-fry onion and green pepper. Return chicken to wok. Add sauce mixture and heat until bubbly and hot. Thicken with arrowroot mixture. Add tomato and pineapple chunks, heat through. Serve on hot rice. Chicken, Broccoli and Spinach Ingredients: 12 oz fresh broccoli (about 4 cups) 6 oz fresh snow pea pods, strings removed 1 c. onion sliced lb fresh spinach (about 3 cups), cut in strips 1 c. chicken broth 1 Tbs. Braggs liquid aminos tsp. agave nectar 1/8 tsp ground ginger 1 Tbs. oil 1 lb chicken breast, skinned, boned, cut into x 2 strips 2 Tbs. arrowroot in 4 tsp. water 4 c. hot cooked brown rice

Instructions: Separate broccoli into florets and cut stems into pieces. Prepare rest of vegetables. Combine chicken broth, Braggs liquid aminos, agave nectar and ginger; set aside. Heat half the oil in wok. Stir-fry broccoli, pea pods, onions, and spinach 2-3 minutes or until tendercrisp. Remove from wok. Heat remaining oil and stir-fry chicken strips 3-4 minutes or until done. Add broth mixture; cook until hot and bubbly. Thicken with the arrowroot mixture. Return vegetables to wok; again cook until hot and bubbly. Serve immediately on hot rice. Mandarin Orange Chicken (serves 2) 13% fat Ingredients 2 T soy sauce (use low sodium) or Braggs Liquid aminos 2 t arrowroot (or cornstarch) 2 T orange juice 2 T dry sherry 2 t oil (use peanut or canola) 1 t grated fresh gingerroot 2 c fresh snow pea pods, strings removed cup onion, sliced 8 oz. chicken breast, skinned, boned, cut into 1/2 x 2 strips 1 11-ounce can mandarin orange slices, drained oz (1/8 c slivered or sliced almonds 2 c hot cooked brown rice Instructions: Combine soy sauce, cornstarch, orange juice, and sherry; set aside. Heat 1 t of the oil in wok. Stirfry gingerroot, pea pods, and onions about 2 minutes until crisp-tender. Remove from wok. Heat the remaining oil in wok. Add chicken and stir-fry 30-4 minutes. Add soy sauce mixture; cook and stir until thickened. Return the vegetables to the wok; add oranges and almonds, heat through. Serve at once on hot rice.

Pineapple Chicken Stir-Fry 15% fat Ingredients: 1 pound chicken breasts, skinned, boned, cut into x 2 strips 1T soy sauce, tamari or Braggs Liquid Aminos 1 T oil (use canola or peanut) 1 c. onion, sliced 1 c. celery, diagonally sliced 1 can water chestnuts, drained, sliced 1 cup pineapple juice (save from canned chunks) 1 T grated fresh gingerroot 1 T arrowroot (or cornstarch) in 2 t water c pineapple chunks, canned, save juice (can rehydrate dried pineapple) 4 c. hot cooked brown rice Instructions: Marinate chicken strips in soy sauce while preparing remaining ingredients. Heat half the oil in wok. Stir-fry onion, celery, and water chestnuts 2-3 minutes or until tendercrisp. Remove from wok. Add remaining oil and stir-fry chicken strips 3-4 minutes or until almost done. Add pineapple juice and grated gingerroot; heat through until bubbly. Add arrowroot mixture to thicken sauce.

Bamboo and Chicken Stir-Fry 16% fat 1 T oil (use canola or peanut) 2 c fresh snow pea pods, strings removed c green onions, including tops, sliced 2 c fresh mushrooms, sliced 1 15 ounce can bamboo shoots, drained 1 pound chicken breasts, skinned, boned, cut into 1/2 strips 1 c chicken broth (homemade or low sodium packaged) 2 t soy sauce 2 T arrowroot in 4 teaspoons water 4 c hot cooked brown rice Instructions: Heat half of the oil in wok. Stir-fry snow pea pods, onions and mushrooms 203 minutes or until tender-crisp. Remove from wok. Heat the remaining oil. Stir-fry chicken strips 3-4 minutes or until cooked through. Add broth and soy sauce; heat until bubbly. Thicken with cornstarch mixture. Return vegetables and bamboo shoots to wok; heat through. Serve on hot rice.

Beef
Beef, Mushroom and Snow Peas Ingredients: 2 T dry sherry 2 T soy sauce 1 T arrowroot 1 clove garlic, crushed pound top round steak, visible fat removed, sliced in x 2 strips 1 T oil (use canola or peanut) 1 c fresh mushrooms, sliced 2 c fresh snow pea pods, strings removed 1 c beef broth (homemade or low sodium packaged) 4 c cooked brown rice Instructions: Combine dry sherry, soy sauce, arrowroot and garlic. Add beef strips and marinate 30 minutes while you take a brisk walk. Heat half the oil in wok. Stir-fry mushrooms and snow pea pods 2-3 minutes until tender-crisp. Remove from wok. Heat remaining oil. Stir-fry beef strips 3-4 minutes, until done. Add beef broth and heat until bubbly. Thicken sauce with arrowroot mixture. Return vegetables to wok, heat through. Serve at once on hot rice. Beef and Broccoli Stir-Fry Ingredients: Marinade: 1 T soy sauce 1 T cornstarch or arrowroot 1 clove garlic, crushed 4 slices gingerroot, pared pound top round steak, visible fat removed, cut in x 2 strips 4 c fresh broccoli 1 c fresh mushrooms, sliced 2 T oyster flavored sauce 1 T arrowroot or cornstarch 2 T soy sauce 1 c water 1 T oil 4 c hot cooked brown rice Instructions: Combine marinate ingredients; add beef strips and marinate for 30 minutes.

Prepare the broccoli: separate into florets and cut stems into strips after paring off tough outer layer of stalks. Combine remaining oyster-flavored sauce, arrowroot, soy sauce and water; set aside. Heat half the oil in wok. Add broccoli and stir-fry 2 minutes. Add 2-3 T of water, cover wok, steam 2 minutes or until broccoli is tender-crisp, remove cover. Add mushrooms, stir-fry 1 minute. Remove vegetables from wok. Add remaining oil to wok. Remove beef strips from marinade, stir-fry 3-4 minutes or until done. Return vegetables to wok; add oyster sauce mixture. Heat through until thickened. Serve at once on hot rice. *Note: When in season substitute fresh asparagus for the broccoli 5-Spice Stir-Fry with Beef Ingredients: 2 c. broccoli, stalks and florets, prepared in bite-sized pieces 2 c. cauliflower, broken into florets 8 oz top round steak, visible fat removed, sliced in x 2 strips 1 c. beef broth 2 Tbs. Frontier 5-spice powder 2 cloves garlic, minced or 1 tsp ground garlic 1 tsp ground ginger 1 Tbs. canola oil 2 T arrowroot and 4 tsp water 4 c. hot cooked brown rice Instructions: Prepare vegetables; set aside. Prepare meat; set aside. Combine broth, Braggs liquid aminos and Frontier 5-spice powder in a small bowl; set aside. Heat part of the oil in wok. Add broccoli and cauliflower, stir-fry 2 minutes. Add small amount of water (1-2 Tbs.), cover wok and steam for 2 minutes or until vegetables are tender-crisp. Remove from wok. Add remaining oil to wok. Stir-fry beef strips for 3-4 minutes or until done. Add the broth mixture and heat until bubbly. Return the vegetables to wok. Thicken with the arrowroot and water. Serve at once on hot rice.

Shrimp
Szechuan Shrimp Ingredients: c ketchup 4 T soy sauce 2 T dry sherry 1 t sugar 1 t ground ginger t crushed red pepper 2 cloves garlic, minced T oil (peanut or canola) c green onions, including tops, sliced 1 c green pepper, chopped 1 pound shrimp (fresh or frozen),, shelled and deveined 4 c hot cooked brown rice Instructions: Combine ketchup, soy sauce, dry sherry, sugar, ginger, red pepper and garlic; set aside. Heat half the oil in wok and stir-fry onions and green pepper 1-2 minutes or until tender-crisp. Remove from wok. Heat remaining oil. Stir-fry shrimp just until pink and firm, about 2 minutes. Return vegetables to wok. Add ketchup mixture; heat until bubbly. Serve at once on hot rice.

Vegetarian
Vegetable & Noodle Stir-fry 15% fat Ingredients: 2 t oil (use canola or peanut) 2 cloves garlic, finely chopped 1 c celery, diagonally sliced 1 c fresh snow pea pods, strings removed 1 c green or sweet red pepper cut in strips c green onions, including tops, sliced 1 c water chestnuts, sliced 2 c fresh mushrooms, sliced 4 T oyster sauce 4 ounces dry somen noodles (wheat or buckwheat) Instructions: Have kettle of boiling water ready to cook noodles. Heat wok. Heat oil. Stir-fry garlic.

Add celery, stir-fry 1-2 minutes. Add snow pea pods and continue to stir-fry. Then add pepper strips, stir-fry 1 more minute. Next add the green onions and finally the mushrooms. Drop somen noodles into the boiling water. Cook for 2 minutes; drain. Add oyster sauce to the vegetables; heat through. Add the noodles and mix well. Serve at once.

All of the above recipes were taken from Low-fat for Life by Mike, Marilyn, Greg and Jeff Heus;
Micamar, Barneveld, WI 1994

Stir-Fried Mushrooms with Tofu and Bok Choy* Ingredients: 1 tsp. arrowroot 2 Tbs. Braggs liquid aminos 2 tsp. minced fresh ginger or 1 tsp. ground ginger 2 tsp. Thai chili sauce such as sriracha 2 cloves garlic, minced (2 tsp.) or 1 tsp garlic granules 1 tsp sesame oil 3 Tbs. canola oil, divided 1 14-oz pkg. extra-firm tofu, drained and cut into bite-sized cubes 1 lb. bok choy, cut into 1 - inch pieces 2 c. sliced fresh mushrooms or reconstituted mushrooms, drained Instructions: 1. Whisk together arrowroot and 1 tsp. water in a bowl. Whisk in Braggs liquid aminos, ginger, chili sauce, garlic, and sesame oil. 2. Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes, or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes; transfer to plate. 3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofu and bok choy to pan. Stir in Braggs liquid aminos mixture and stir-fry 1 minute, or until hot. *Source: Vegetarian Times February 2010 issue