Stir Fry Your Way Back to Health

A dear friend of mine is going through his semi-annual life overhaul - revamping his eating, drinking, sleeping and exercising habits in an attempt to undo the damage of the past 6mos. We've all been there, but few of us actually execute our plan longer than a weekend. Not this guy. Four months later, he's a completely new person - healthy, well rested and ready to get after it again. We all know NYC can do some serious damage to one's body and soul - who needs New Years Eve to start afresh?

He asked me to send him a healthy stir fry recipe to start him on his path - here are two of my favorites.

Teriyaki Pork and Mango Stir-Fry: (found in Rachel Ray Mag - dont judge)
Serves 4

1lb boneless pork chops pounded thin
1/2 cup flour
2tsp salt
1/4 vegetable oil
1 small head cabbage, cored and thinly sliced
4 cloves of garlic, finely chopped
1 one-inch piece of fresh ginger, finely copped (store remaining root in freezer to keep)
3 tbsp teriyaki sauce
2 mangoes, cut into matchsticks
2 cups bean sprouts

1. Slice thin chops into 1/4 inch thick strips. In a shallow bowl, whisk together the flour and salt; add meat and toss to coat.
2. In a large nonstick skillet, heat 3tbpn of the vegetable oil over medium-high heat. Shake off any excess flour from the meat and arrange in a single layer in the skillet. Cook until browned and crisp on one side, about 3min; turn and cook, stirring until browned all over, 2 to 3 minutes. Transfer to a plate.
3. Add the remaining 1tbsp of oil and the cabbage to the skillet and cook, stirring occasionally, until the cabbage begins to brown, 2 to 3min. Add the garlic and ginger and cook, stirring for about 30 seconds. Stir in the teriyaki sauce, then toss with the pork and mangoes. Top with bean sprouts.

Serve with steamed brown rice.

Szechuan Chicken Stir-Fry: (adapted from Canyon Ranch's Cookbook)
Serves four (390 calories, 10gm. fat)

1/4 cup low-sodium tamari (soy) sauce
1/4 cup rice vinegar
1 tsp sambal or Tabasco sauce
1 tablespoon fresh ginger minced
1 tablespoon fresh minced garlic
2 tablespoons sugar
1 tablespoon canola oil
1 tablespoon sesame oil

4 skinless chicken breast halves, diced
1 teaspoon cornstarch
1 teaspoon water
1/2 teaspoon canola oil
1/4 teaspoon red chili flakes
1 teaspoon minced ginger
1 red bell pepper, cleaned, seeded and diced
2 cups snow peas
1 cup diced jicama
2 cups shredded cabbage
2 cups cooked brown rice
1 tablespoon fresh basil

1) In a medium bowl, combine all ingredients for marinade and mix well. Divide in half.
2) Place half of marinade in a ziplock bag, add chicken and marinate for at least 2hrs
3) Combine cornstarch with 1 teaspoon water in a small bowl and add remaining marinade. Mix well.
4) Preheat wok or large skillet. Add marinated chicken and stir-fry for 2-3minutes until cooked through.   Remove from wok and reserve. Discard used marinade.
5) Add canola oil to wok. Add chili flakes and ginger and cook briefly. Add bell pepper, snow peas, and jicama. Stir-fry until color brightens and vegetables are tender crisp, about 1-2 minutes. Add cabbage and chicken. Stir-fry until cabbage wilts. Pour marinade/cornstarch mixture around edges of wok and stir-fry briefly to coat vegetables. Remove from heat and serve over brown rice. Garnish with basil.

To your health!

The Heat


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