Recipes: The Art of Stir-Fry

the recipes

april 2000

The Art of Stir-Fry

Caribbean Chicken Stir-Fry with Fresh Mint

(makes 4 servings)

4	5-ounce (150 g) boneless and skinless chicken breast halves, trimmed of all visible fat
1	teaspoon (5 ml) ground coriander
1	teaspoon (5 ml) ground ginger
1	teaspoon (5 ml) paprika
1	teaspoon (5 ml) freshly ground pepper
1/2	teaspoon (2.5 ml) cayenne pepper
	grated zest of 1 lime
1	tablespoon (15 ml) olive oil
1/2	large yellow onion, thinly sliced
3	large cloves garlic, thinly sliced
4	scallions, trimmed leaving 2 inches (5 ml) green, cut into thin lengthwise strips
1	large red bell pepper, cored and seeded, then cut into thin julienne strips
1	tablespoon (15 ml) minced fresh ginger
wok sauce
1/2	teaspoon (2.5 ml) grated orange zest
1/4	cup (60 ml) fresh orange juice
2	tablespoons (30 ml) fresh lime juice
1	tablespoon (9 g) cornstarch
2	tablespoons (30 ml) Caribbean-style chile sauce
1/4	teaspoon (1.25 ml) ground allspice
1/8	teaspoon (0.6 ml) ground nutmeg

1	1.67-ounce (18 g) package fresh mint, leaves picked

Rinse chicken breasts and pat dry with paper towels. Cut crosswise into 1/2-inch wide strips. In a large bowl, combine ground coriander, ground ginger, paprika, pepper, cayenne pepper, and grated lime zest. Add chicken strips and toss to evenly coat. Set aside for 15 minutes.
In a wok or heavy nonstick skillet, heat 1/2 tablespoon of the oil. When hot add onion, garlic, scallions, bell pepper, and minced ginger. Stir-fry for 2 to 3 minutes. Transfer vegetables to a small bowl.
Add remaining 1/2 tablespoon oil to the wok and place over medium-high heat. Add seasoned chicken breast strips and stir-fry for 2 to 3 minutes.
Meanwhile, in a small bowl, whisk together wok sauce ingredients. Return vegetables to the wok and stir in the sauce. Continue stir-frying for another minute or two until all ingredients are hot and sauce has thickened. Shred the mint leaves and stir into wok. Serve at once.

Per serving:	249 calories (22% calories from fat), 34 g protein, 6 g total fat (1.0 g saturated fat), 14 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 103 mg sodium
Diabetic exchanges:	4 lean protein, 1 carbohydrate (2 vegetable)

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