November 16, 2018
Mix and Match: Poultry Stir-Fries
Recipe

Mix and Match: Poultry Stir-Fries

by Berkeley Wellness  

Poultry is especially well suited to stir-frying, because it cooks quickly and pairs well with a wide range of seasonings. Pick ingredients from each of the categories and follow these basic instructions:

Cut the poultry into strips ¼-inch wide (or buy it precut for stir-fry). In a small bowl, stir together 1 cup chicken broth, 2 teaspoons cornstarch, 1 teaspoon brown sugar, and ¼ teaspoon salt to make a coating sauce; set aside. In a wok or large nonstick skillet, heat 2 teaspoons olive or canola oil over medium-high heat. Cook the poultry until cooked through, about 3 minutes. With a slotted spoon, transfer the poultry to a plate.

Choose 2 to 5 vegetables, using a total of 5 cups. Add 2 teaspoons oil and any hard vegetables (asparagus or broccoli) to the pan; stir-fry for 3 minutes. Add any soft vegetables, 1 to 3 aromatics, and 1 to 4 seasonings. Cook until the vegetables are crisp-tender, about 3 minutes.

Stir the coating sauce to recombine. Return the poultry to the pan, along with the coating sauce; cook until heated through and evenly coated, about 1 minute.

Makes 4 servings.

Poultry

Chicken breast, skinless, boneless, ½ pound

Chicken thigh, skinless, boneless, ½ pound

Turkey cutlets, ½ pound

Duck breast, skinless, boneless, ½ pound

Vegetables

Red or green bell peppers, cut into thin strips

Onions or leeks, cut into matchsticks

Asparagus, cut into ½-inch lengths

Sugar snaps or snow peas, strings removed

Broccoli florets

Shredded cabbage

Aromatics

Scallions, 3 sliced

Garlic, 3 cloves minced

Shallots, ¼ cup minced

Grated ginger, 1 Tbsp

Seasonings

Red pepper flakes, ½ tsp

Chili powder, 1 tsp

Grated orange zest, 1 tsp

Curry powder, 1 tsp

Dark sesame oil, 1 tsp

Tarragon, 1 tsp

Also see our Mix 'n Match Sautéed Greens infographic.