Healthy Mediterranean Cooking at Home

Category Archives: stir fry

 

4 servings

Ingredients

1 pound flank steak or you can purchase stir-fried steak at your grocery store that is sliced and recipe ready
4 cloves garlic
One 1-inch piece of ginger
7 tablespoons ow-sodium soy sauce
1/4 cup Shaoxing wine or dry sherry
1 tablespoon brown sugar
Freshly ground black pepper
½ cup beef broth
2 teaspoons toasted sesame oil
2 tablespoons peanut oil
1 medium white onion, cut into 1-inch pieces
1 large red bell pepper (about 8 ounces), cut into 1-inch pieces
1 large green bell pepper (about 8 ounces), cut into 1-inch pieces
1 ½ tablespoons cornstarch
2 sliced scallions
Cooked Jasmine or white rice, for serving

Directions
If using flank steak: Freeze the flank steak until the meat is slightly frozen and firm enough to thinly slice with ease, 45 minutes to 1 hour.

Grate 2 cloves of garlic into a large bowl. Peel the ginger and cut it in half. Finely grate one of the ginger halves into the same bowl; reserve the remaining ginger. Whisk in 3 tablespoons of the soy sauce, 2 tablespoons of the Shaoxing wine, 1 1/2 teaspoons of the sugar, and several large grinds of pepper to combine. Set aside.

Thinly slice the flank steak against the grain on a very slight bias into 1/4-inch-thick strips. Cut any extra-long pieces in half; the strips should be no longer than 3 to 4 inches. Add to the bowl with the marinade and stir to combine. Cover with plastic wrap or a lid and refrigerate for at least 1 hour or overnight.

 

When ready to cook use tongs to transfer the steak to a large baking sheet lined with several layers of paper towels and arrange it in a single layer. Lay additional paper towels on top to help absorb any excess marinade. Set aside to take the chill off the meat.

Whisk together the beef broth, sesame oil, remaining 1/4 cup soy sauce, remaining 2 tablespoons Shaoxing wine, remaining 1 1/2 teaspoons sugar, and a couple of large grinds of pepper in a medium bowl; set aside.

Finely mince the remaining 2 cloves of garlic and add to a small bowl. Finely mince the remaining ginger and add to the same bowl. Set aside.

Heat 1 tablespoon of the peanut oil in a large skillet over high heat. When the oil starts to shimmer, add half of the steak strips in a single layer and cook until well-browned on the first side, about 1 minute. Turn over and cook until browned on the second side, about 1 more minute. Transfer to a large plate. Cook the remaining steak adding 1 1/2 teaspoons of oil per batch. Transfer to the plate.

Lower the heat to medium-high. Add the onion and a splash of water to the empty skillet and cook, scraping up any browned bits and stirring constantly, for 2 minutes.

Add the red and green bell peppers and cook, stirring frequently and adding another splash of water if the skillet starts to get too brown on the bottom until the vegetables are crisp-tender, 5 to 7 minutes.

Add the garlic and ginger and cook, stirring constantly, until softened about 1 minute.

Return the steak to the skillet and stir to combine. Whisk the cornstarch into the sauce, then pour it into the skillet. Cook, stirring constantly, until the sauce is thick and glossy, about 2 minutes. Transfer the pepper steak to a large serving platter and top with sliced scallions Serve immediately with a side of rice.


Ingredients

Sauce
2 tablespoons cornstarch
1/4 cup soy sauce
2 tablespoons chicken broth
2 tablespoons honey
Stir-fry
3 tablespoons sesame oil, divided
1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch pieces
2 medium sweet red peppers, cut into 1-inch pieces
3 garlic cloves, minced
4 green onions, thinly sliced
1 tablespoon sesame seeds
Hot cooked rice

Directions

Make the cornstarch mixture:
In a small bowl, whisk the cornstarch, soy sauce, broth, and honey until blended.

In a large skillet, heat a tablespoon of sesame oil over medium-high heat. Add the chicken, and cook and stir until no longer pink, 4 to 5 minutes. Remove the chicken from the pan.

 

In the same pan, heat the remaining 1 tablespoon sesame oil over medium-high heat. Add the sliced red peppers, and cook and stir until crisp-tender, 2 to 4 minutes. Add the minced garlic and cook and stir for 1 minute longer.

 

Whisk the cornstarch mixture, and then add it into the pan, stirring as constantly. Bring the sauce to a boil. Cook and stir until thickened, 1 to 2 minutes.

Add the chicken back to the pan. Stir and heat through.
Sprinkle the green onions and sesame seeds over the Garlic Chicken. Serve with rice.

 


 


This is an easy prep recipe that is full of flavor.

serves 4

Ingredients

4 (5-ounce) salmon fillets
8 tablespoons Ginger Soy Sauce, see recipe below
2 large stalks of broccoli, chopped into small pieces
1 package of ramen noodles
Salt for the noodles

Directions

Preheat oven to 450°F. Arrange fish on a large plate and brush each filet all over with 1 tablespoon of ginger sauce. Toss broccoli with 4 tablespoons of sauce in a large bowl.

 

Arrange fish in a single layer on one side of a parchment paper-lined baking sheet. Arrange broccoli on the other side of the baking sheet. Roast, stirring broccoli occasionally until the fish are just cooked through and the broccoli is just tender about 12-15 minutes.

Bring a large pot of salted water to a boil. Add ramen, discard the flavor packet, and cook according to package instructions. Drain and return to pot. Add broccoli and remaining Ginger sauce. Mix gently. Serve portions with a fish portion on top.

 

Ginger Sauce

1/3 cup rice vinegar
2 tablespoons soy sauce
2 tablespoons sweet soy sauce
1 tablespoon sesame oil
2 tablespoons water
3 teaspoons ginger, minced
2 cloves garlic, minced
¼ teaspoon red pepper flakes
Combine in a medium bowl and set aside.

 


Ingredients

For the Noodles
1 tablespoon peanut oil
6-ounce pack of chow mein egg noodles

For the Sauce:
2 tablespoons oyster sauce
1 tablespoon light soy sauce
1 tablespoon dark soy sauce
1 teaspoon toasted sesame oil
1 tablespoon brown sugar
1 tablespoon cornstarch mixed with 2 tablespoons chicken broth
½ cup warm chicken broth
1 egg, beaten

For the Stir-Fry:
2 tablespoons peanut oil
½ pound thin chicken cutlets, about 3, thinly sliced,
Salt and pepper
4 cups shredded cabbage with shredded carrots
1 clove garlic, crushed
14.5 oz can bean spouts, drained
4 oz can sliced water chestmutdrained
1 bunch of scallions, chopped and divided

Directions
Boil the noodles in salted water for 2 minutes, drain, and place on a kitchen towel to dry. Place the noodles in a single layer on the tray of an air fryer and mix with 1 tablespoon of peanut oil. Preheat the air-fryer to 400 degrees. Cook the noodles for 8-10 minutes until crispy, stirring after 5 minutes. Set aside.
For the sauce, combine the oyster sauce, soy sauce, sesame oil, and sugar in a small bowl.

For the stir-fry, heat the oil in a large skillet. Add the beaten egg and scramble. Set aside.
Add the chicken, season with salt and pepper, and cook until no longer pink. Remove to a plate.
Add shredded cabbage mix and garlic, and stir for 1 minute.

Add the bean sprouts, water chestnuts, and half the scallions, toss for 2 minutes, then add sauce, broth, cornstarch slurry, egg, and chicken. Stir-fry until thickened. Place crispy noodles in bowls, top with cabbage mixture, and top each serving with the reserved chopped scallions.

 


 

For ease in cooking everything so they are hot for serving, prep all ingredients and combine sauces in separate dishes prior to cooking.

Pan Scallops With Sesame Sauce

Serves 4

Ingredients

16 large sea scallops
1 sliced green onion (white and green sections reserved separately)
2 garlic cloves, minced (about 1 teaspoon)
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
3 teaspoons brown sugar
½ teaspoon cornstarch
1 tablespoon sesame oil
⅛ teaspoon crushed red pepper
1 teaspoon peanut oil
⅛ teaspoon black pepper
Rice

Directions

Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.

Warm the peanut oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops for about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook for 1 minute. Transfer scallops to a deep plate, and cover with foil. Keep the skillet on the heat.

Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Pour the hot sesame sauce over the scallops and garnish with a sprinkle of green onion. Serve with rice.

Asian Snow Peas

Serves: 4

Ingredients

1 tsp sesame oil
½ lb fresh snow peas, ends trimmed and cut in half
½ cup carrots, shredded
¼ cup water chestnuts, canned, sliced
½ cup chicken broth, low-sodium
1 tsp soy sauce, low-sodium
1 tsp cornstarch

Directions

Add oil to nonstick skillet and heat on medium heat. Add snow peas and carrots. Saute for 2 minutes.
Add water chestnuts and broth. Bring to a boil. Cover, reduce heat and simmer for approximately 5 minutes (or until vegetables are crisp-tender).

In a separate bowl, combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture.
Cook over medium heat, stirring constantly until sauce thickens. Serve immediately.

Spicy Baby Bok Choy in Garlic Sauce

4 servings

Ingredients

4 baby bok choy
1 tablespoon peanut oil
1 tablespoon sesame oil
1/4 cup water
1 teaspoon grated fresh ginger root
2 cloves garlic, minced
1 tablespoon oyster sauce
1 tablespoon low sodium soy sauce
1 tablespoon brown sugar
1/8 teaspoon crushed red pepper flakes

Directions

Trim off the ends of the bok choy and cut them in half. Set aside.

In a small bowl, stir together the peanut oil and sesame oil. In a separate larger bowl, stir together the water, ginger, garlic, oyster sauce, soy sauce, brown sugar, and red pepper flakes. Set this aside.

Heat the oil in a large skillet or wok over medium-high heat. Add the bok choy; stir fry for a few minutes or until the pieces start to turn a pale green.

Pour the sauce over the Bok Choy. Cook, stirring constantly until sauce has thickened slightly, and coats the bok choy, about 3 minutes.


 

Ingredients

1 tablespoon plus 1/4 cup water
¼ teaspoon baking soda
1 pound tender steak{beef tenderloin tails, ribeye, or flank steak} trimmed, cut into 1-inch squares
3 tablespoons soy sauce, divided
3 tablespoons dry sherry or Chinese rice wine, divided
3 teaspoons cornstarch, divided
2 ½ teaspoons packed light brown sugar, divided
1 tablespoon oyster sauce
2 teaspoons rice vinegar
2 teaspoons toasted sesame oil
1/2 teaspoon coarsely ground pepper
3 tablespoons plus 1 teaspoon peanut oil, divided
1 red bell pepper, stemmed, seeded, and cut into 1-inch squares
1 green bell pepper, stemmed, seeded, and cut into 1-inch squares
6 scallions, white parts sliced thin on a bias, green parts cut into 2-inch pieces
3 garlic cloves, minced
1 tablespoon grated fresh ginger

Directions

Combine 1 tablespoon water and baking soda in a medium bowl. Add beef and toss to coat. Let sit at room temperature for 5 minutes.

Whisk 1 tablespoon soy sauce, 1 tablespoon sherry, 1½ teaspoons cornstarch, and ½ teaspoon sugar together in a small bowl. Add soy sauce mixture to beef, stir to coat, and let sit at room temperature for 15 to 30 minutes.

Stir-fry Sauce
Whisk remaining ¼ cup water, remaining 2 tablespoons soy sauce, remaining 2 tablespoons sherry, remaining 1½ teaspoons cornstarch, remaining 2 teaspoons sugar, 1 tablespoon oyster sauce, 2 teaspoons vinegar, 2 teaspoons sesame oil, and ½ teaspoon pepper together in the second bowl.

Heat 2 teaspoons peanut oil in a 12-inch nonstick skillet over high heat until just smoking. Add half of the beef in a single layer. Cook without stirring for 1 minute. Continue to cook, stirring occasionally, until spotty brown on both sides, about 1 minute longer. Transfer to a bowl. Repeat with remaining beef and 2 teaspoon oil.

Return skillet to high heat, add 2 teaspoons peanut oil, and heat until beginning to smoke. Add bell peppers and scallion greens and cook, stirring occasionally, until vegetables are spotty brown and crisp-tender, about 4 minutes. Transfer vegetables to bowl with beef.

Return now-empty skillet to medium-high heat and add the remaining 4 teaspoons vegetable oil, scallion whites, garlic, and ginger. Cook, stirring frequently until lightly browned, about 2 minutes. Return beef and vegetables to skillet and stir to combine.

Whisk sauce to recombine. Add to skillet and cook, stirring constantly, until sauce has thickened, about 30 seconds. Serve over rice


Hoisin Chicken in Lettuce Leaves

Makes 4 servings

Ingredients

2 tablespoons peanut oil oil
1 tablespoon finely chopped peeled fresh ginger
1 tablespoon grated garlic
2 scallions, chopped
2 skinless boneless chicken breast halves (about 1 lb total), cut into 1/4-inch pieces
4 -oz sliced water chestnuts, rinsed and coarsely chopped
1/3 cup bottled hoisin sauce
1/2 cup chopped mushrooms
12 large red- or green-leaf lettuce leaves

Directions

Heat a wok or a 12-inch heavy skillet (not nonstick) over moderately high heat until just smoking, then add oil. Add ginger, garlic, and scallions and stir-fry for 45 seconds.

Add chicken and mushrooms and stir-fry until just cooked through about 2 minutes. Add water chestnuts and sauce. Stir-fry until heated for about 1 minute.

Transfer to a bowl.
Have guests serve themselves by spooning the chicken mixture into lettuce leaves and wrapping leaves around filling to enclose.

Pork Fried Rice

Yield: 4 servings (serving size: about 2 cups)

Ingredients

1 teaspoon sesame oil
1 large egg
2 tablespoons peanut oil or olive oil, divided
1 tablespoon Chinese chili sauce
1 boneless pork loin chop, one-inch thick, cooked, and cut into 1/4-inch pieces
1/2 cup chopped celery
1/2 cup chopped green onions
3 cups cooked, chilled long-grain rice
4 oz diced water chestnuts, rinsed and drained

Sauce
2 tablespoons minced garlic
2 tablespoons minced peeled fresh ginger
2 tablespoons Chinese wine {shaosing}
3 tablespoons lower-sodium soy sauce
2 tablespoons oyster sauce

Directions

Heat 1 teaspoon sesame oil in a skillet and add the egg. Scramble the egg and remove to a small bowl/

Combine the chili sauce with the cubed pork.
Combine the sauce ingredients in a small bowl.

Heat a large skillet over medium-high heat. Add 1 tablespoon peanut oil to a pan, swirling to coat. Add pork, celery, and scallions to the pan, and sauté for 2 minutes. Remove to a bowl.

Add the remaining 1 tablespoon peanut oil to the skillet and add the rice, stirring well to coat the rice with oil; cook, without stirring, for 2 minutes or until edges begin to brown. Add the sauce and stir-fry for one minute. Add the pork mixture, water chestnuts, and egg. Stir-fry until all the ingredients are combined and hot.
Serve with the Lettuce wraps.


Stir-Fried Chili Scallops with Baby Bok Choy

2 servings

Ingredients

8 large fresh sea scallops
2 Tablespoons. chicken broth
1 Tablespoon Chinese chili sauce
2 teaspoons. soy sauce
1/2 teaspoons. cornstarch
2 Tablespoons peanut oil
1 Tablespoon. minced ginger
2 teaspoons minced garlic
1/2 teaspoon salt
One medium head bok choy, trimmed and sliced (about 2 cups)
1 thin carrot, sliced on the bias
3 large crimini mushrooms, sliced
1 large red bell pepper, cut into 1/2-inch-wide strips (about 2 cups)
1/3 cup chopped scallions

Directions

Rinse the scallops under cold water, remove the muscle and any visible bits of shell or grit, and set on paper towels. With more paper towels, pat the scallops dry.

In a small bowl combine the broth, chili sauce, soy sauce, and cornstarch.

Heat a 14-inch flat-bottomed wok or 12-inch skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact.

Swirl in 1 Tablespoon of the oil, add the ginger and garlic, then, using a metal spatula, stir-fry for 10 seconds or until the aromatics are fragrant.

Push the aromatics to the sides of the wok. Carefully add the scallops and spread them evenly in one layer in the wok. Cook undisturbed for 1 minute, letting the scallops begin to sear. Sprinkle on 1/4 tsp. of the salt and stir-fry for 30 seconds or until the scallops are opaque but not cooked through.

Transfer the scallops to a plate.

Swirl the remaining 1 Tbs. oil into the wok, add the bok choy, carrot, and bell peppers, sprinkle on the remaining 1/4 tsp. salt, and stir-fry 1 minute or until the bok choy just begins to turn bright green. Add the mushrooms and scallions and stir-fry for 30 seconds

Stir the broth mixture, swirl it into the wok, and stir-fry for 1 minute.
Return the scallops with any juices that have accumulated to the wok. Cook until the scallops are just cooked. Serve with rice.


Pork Fried Rice

Ingredients

2 tablespoons vegetable oil
1 egg, beaten
1 onion, chopped
2 cloves garlic, grated
2 cups diced raw or cooked vegetables (see suggestions, below)
2 cups diced cooked pork (I used leftover spare ribs)
3 cups cold leftover cooked rice
2 tablespoons soy sauce
1/4 cup oyster sauce
1 teaspoon sesame oil
4 green onions, sliced
Fried rice veggie ideas: celery, bell peppers, mushrooms, carrots, bean sprouts, broccoli, zucchini, green beans, peas, snow peas, cabbage.

Directions
In a wok or a large skillet, heat 1 tablespoon of the oil over high heat. Add egg and cook, stirring, until the egg is scrambled. Remove the scrambled egg to a plate.
Pour the remaining oil into the wok. When it is very hot, add chopped onion and garlic and cook, stirring, for 2 or 3 minutes or just until onion is softened. Add raw vegetables first, followed by any cooked vegetables (the first ones into the pan should be the veggies that take the longest to cook, like raw carrots). Already-cooked veggies should be added last. Now add cooked meat, stirring to mix well and heat through.

Add rice, stirring constantly to break up the lumps of rice, mix it with the other ingredients and heat thoroughly. Add soy sauce, oyster sauce, and sesame oil and cook, stirring and tossing, for 2 or 3 minutes. Stir in the scrambled egg and green onions and stir-fry for one more minute. Remove from heat and serve immediately.

Fish Baked In Teriyaki Sauce

Ingredients

2 tablespoons teriyaki sauce
1/2 teaspoon minced garlic
2 cod fillets, each 6 ounces
2 teaspoons sesame seeds

Directions

In a small bowl, whisk together the teriyaki sauce and garlic.
Lightly spray a small baking pan with cooking spray. Place the fillets in the pan. Pour the teriyaki marinade over both sides of the fillets. Cover and refrigerate for at least 15 minutes to marinate the fish.
Preheat the oven to 400 degrees F.. Sprinkle the fish with the sesame seeds.
Bake until the fish is opaque throughout when tested with a tip of a knife, about 15 to 20 minutes. Serve with the fried rice.

Asparagus in Ginger Garlic Sauce

Sauce
1 tablespoon soy sauce
1 tablespoon Shaoxing wine
1 tablespoon sesame oil
1 teaspoon grated fresh ginger
1/2 teaspoon grated garlic
1 pinch red pepper flakes

Stirfry
1 bunch medium-size asparagus spears, trimmed
1 tablespoon peanut oil

Directions

Combine sauce ingredients and set aside.
Cut the asparagus into two-inch pieces, on the diagonal.
Heat a large skillet over medium-high until hot, 3–5 minutes, and add oil and asparagus; season lightly with salt. Cook, tossing occasionally until asparagus is just beginning to brown around the edges, about 2 minutes. Add sauce and cook, tossing constantly, until asparagus is still crispy yet cooked through and coated in the sauce, about 30 seconds longer.

 


Beef Marinade
1 tablespoon minced fresh ginger
2 teaspoons soy sauce
2 teaspoons Shao Hsing rice wine
11 ∕2 teaspoons cornstarch
1∕2 teaspoon salt
1 teaspoon sesame oil
1 pound boneless steak, all fat removed and cut diagonally across the grain into thin slices

Stir-fry Sauce
1 tablespoon Shao Hsing rice wine
2 tablespoons oyster sauce
2 teaspoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon Sriracha (hot chili sauce)
2 teaspoons honey
1 tablespoon minced garlic
1 teaspoon sesame oil
1/2 cup lower-sodium beef broth
1 tablespoon cornstarch

Stir-fry
8 dried Shiitake Mushrooms
4 cups chopped broccoli florets (3 stalks)
Water
3 sliced green onions
1/2 cup walnut pieces, toasted and coarsely chopped
2 tablespoons peanut oil

Directions

In a medium bowl combine the beef, ginger, 2 teaspoons soy sauce, 2 teaspoons rice wine, cornstarch, salt, and sesame oil. Refrigerate for 2-3 hours.
Pour boiling water to cover over the shiitake mushrooms and let them sit for 30 minutes. Drain and slice into thin strips. Set aside.
Bring a pot of water to a boil and add the broccoli. Blanch for 2 minutes. Drain and set aside.

In a small bowl combine the stir-fry sauce ingredients.

Heat a 14-inch flat-bottomed wok or 12-inch skillet over high heat. Swirl in 1 tablespoon of the peanut oil and carefully add the beef, and spread it evenly in one layer in the pan. Cook undisturbed 1 minute, letting the beef begin to sear. Then stir-fry 1 minute, or until the beef is lightly browned but not cooked through. Transfer the beef to a plate.

 

Swirl the remaining 1 tablespoon peanut oil into the wok, add the green onions and broccoli and stir-fry 15 seconds or until just combined.

Return the beef with any juices that have accumulated to the pan. Add the mushrooms and swirl in the stir-fry sauce mixture into the pan. Cook until the beef is just cooked through and the sauce has thickened. Stir in walnuts.

Transfer to a serving bowl. Serve with rice or cauliflower rice, if desired.



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