Real African Dishes: [MC-AllEthnic-Recipes] Rice Noodles with Stir-Fried Chicken

* Exported from MasterCook *

   Rice Noodles with Stir-Fried Chicken

Recipe By    :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 4    Preparation Time :0:00
Categories : Fowl/Poultry LowFat (Less than 30%)

Amount Measure    Ingredient -- Preparation Method
-------- ------------ --------------------------------
7    ounces rice stick noodles
   1/2    cup broth -- vegetable or chik'n broth
1    tablespoon soy sauce -- (more to taste)
1    tablespoon Shao Hsing rice wine -- or dry sherry
1    tablespoon minced garlic
1    tablespoon minced ginger
   1/4 teaspoon red pepper flakes -- to 1/2 t. (to taste)
2 tablespoons peanut oil -- or canola oil
1 pound chicken breasts -- cut across the grain into slices 1/4 inch thick
   3/4    pound carrots -- peeled and cut into 2-inch-long julienne (matchsticks)
   3/4    pound turnips -- peeled and cut into 2-inch-long julienne (matchsticks)
2 tablespoons sesame seeds
Salt to taste
   1/2 teaspoon sugar
   1/4    cup coarsely chopped cilantro
2 teaspoons sesame oil

1. Place the noodles in a large bowl and cover with warm water. Soak for
at least 20 minutes, until soft. Drain in a colander and, using kitchen
scissors, cut into 6-inch lengths. Set aside within reach of your wok or
pan.

2. Combine the broth, soy sauce and rice wine or sherry in a small bowl.
Combine the garlic, ginger and pepper flakes in another bowl. Have
everything within reach of your wok or pan.

3. Heat a 14-inch flat-bottomed wok or a 12-inch skillet over high heat
until a drop of water evaporates within a second or two when added to the
pan. Swirl in 1 tablespoon of the oil and add the chicken in a single
layer. Season with salt and let sit for 1 minute without stirring, then
stir-fry for another 2 to 3 minutes, until opaque. Scoop out of the wok or
pan and set aside in a bowl or on a plate.

4. Swirl the remaining oil into the wok or pan and add the garlic, ginger
and chili flakes. Stir-fry no more than 10 seconds and add the carrots,
turnips and sesame seeds. Stir-fry for 1 minute and add the broth, the
chicken with any liquid that has gathered in the bowl or on the plate, the
salt and the sugar, and stir-fry for 1 minute. Add the noodles, reduce the
heat to medium-high and stir-fry 1 to 2 minutes, until the vegetables are
crisp-tender. Add the cilantro and sesame oil, remove from the heat and
serve.

Yield: 4 servings.

Advance preparation: You can prep your ingredients several hours ahead,
but the cooking is all last-minute.

Nutritional information per serving: 492 calories (26% fat); 3 grams
saturated fat; 5 grams polyunsaturated fat; 6 grams monounsaturated fat;
73 milligrams cholesterol; 57 grams carbohydrates; 5 grams dietary fiber;
403 milligrams sodium (does not include salt to taste); 30 grams protein

Turnips are a perfect winter vegetable for a hearty stir-fry.

Jan 3, 2012

Cuisine:
"Asian"
Source:
"Recipes for Health, New York Times, Jan 3, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 501 Calories; 20g Fat (36.1%
calories from fat); 22g Protein; 58g Carbohydrate; 4g Dietary Fiber; 58mg
Cholesterol; 394mg Sodium. Exchanges: 3 Grain(Starch); 3 Lean Meat; 2 1/2
Vegetable; 2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 26633 0 0 4734 0 0 0 0 0 0 0 0 1326 0 0 0