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This recipe for Spicy Mint Chicken Stir-fry is made with lean chicken breast, fresh carrots, snow and snap peas, which is then tossed in a quick sauce. It is a delicious low-fat meal I think the whole family will love.
In a skillet or saucepan, bring a small amount of water to a boil; add the carrots, snow peas and sugar snap peas. Simmer for 2 - 3 minutes, remove from heat and drain into a colander. Immediately plunge into cold water to stop the cooking process. Drain well.Heat the oil in a wok or large skillet over medium high heat. When hot; add the chicken, stir-fry 2 - 3 minutes. Add the snap peas, pea pods and carrot. Stir fry until the chicken is almost cooked, about 4 minutes.
Meanwhile, combine the wine, soy, sugar, cornstarch, vinegar and red pepper flakes together in a small bowl or measuring cup.
When the chicken is just about cooked, add the green onion/mint mixture, stir well. Then pour in the sauce. Stir fry for a minute or two, or until the sauce thickens slightly.
Serve over cooked jasmine or brown rice. Top with thinly sliced green onion tops or fresh mint slices. Or both ...
Want a fast meal without having to stand in line?
Want a delicious low-fat meal?
How’s only 4 grams of fat?
Want to put it together easily?
Because a stir-fry goes so quickly once the prep is done, I always put the ingredients that are added to the pan at the same time together in a bowl or sieve so it’s easy to quickly just toss them in.
This saves you trying to get all the little piles into the pan at the same time and avoids overcooking.
For this stir-fry, I recommend you first blanch the vegetables. While not completely necessary, I like the way blanching helps keep their vibrant colors and prefer the texture of the partially cooked vegetables. You can skip this step if you want to.
But I wouldn’t.
To blanch vegetables, in a pot bring enough water to cover the vegetables to a boil, add a dash of salt. Once it comes to a boil add the veggies and let them cook for about a couple of minutes, or until just al-dente. Drain, or remove them from the pot, then plunge them into a bowl of water that has been iced. This will stop the vegetables from cooking further while setting the color.
Jalapeño peppers can run from almost being like green bell peppers, to being closer to a Serrano pepper with their heat factor, so I like to give mine a little “taste” to check it out. How hot are you? and then adjust accordingly.
If you like it hot, feel free to add a Serrano pepper to the mix.
When working with hot peppers, it’s best to wear gloves. You can get food service gloves almost everywhere anymore, so wear them and be safe. If you don’t wear gloves, make sure you wash your hands well after slicing them and use my trick; touch your fingers to your gums after you have washed your hands.
Does it burn?
If so, wash them again.
Wash until it burns no more. Seriously. There is nothing worse than touching your eyes, or another body part with fingers that have pepper juice on them!
When doing a julienne on the carrots, or any “round” vegetable, make a thin slice on one side and then lay the carrot on this edge to keep it from “rolling” on you when you cut.
Always try to find a stable surface when cutting foods.
It’s fun and pretty to use multi-color carrots in this dish. They are easy to find in most supermarkets now. Of course, if you can’t find them, plain old orange will work as well.
If you have a wok, it will work perfectly when making this stir-fry. If you don’t, then any large frying or sauté pan will work, just make sure it is large enough to hold the ingredients with a little room. Once you start stir-frying, you will be moving fast and might have problems keeping the food in the pan.
We want our food in the pan – not all over the stove.
So something large, with sides works best.
Be sure to get the pan good and hot before you start too. That way everything sizzles and fries, not simmer and steam.
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