Rock Out With Your Wok Out!

Lame title?  Possibly.  Great suggestion?  Definitely. 

So why stir-fry in a wok instead of a ginormous frying pan?  First, it's been done that way for centuries.  The wok's deep sides keep the food in the wok and off your stovetop.  Also, the large surface area allows you to move the ingredients about more freely than in a frying pan.  Last but not least, it's really fun. 

Stir-frying in one of the healthiest ways to cook foods - quick cooking retains nutrients and crunch while using only a small amount of oil, so stir-fried foods tend to be low in fat.  The key to a successful stir fry is to heat the wok thoroughly before adding the cooking oil - foods will not stick to the wok if you adhere to this principle. 

Last night, I made one of my favorite stir-fried recipes - Walnut Chicken, a recipe my mom has been making since 1992, and one of my all-time favorites.  She adapted this recipe from a magazine, and I remember eating this recipe during the Clinton campaign, so feel free to hum "Don't Stop Thinking About Tomorrow" while you cook.  It is generally served over rice, but since I had no rice, I served it over cooked millet instead.  Either way, it's fabulous. 

Walnut Chicken

for the stir-fry sauce:
2.5 T. low-sodium soy sauce
2 T. sherry or rice wine
1.5 T. water
2 t. cornstarch
1 t. sugar or agave syrup
1 t. grated fresh ginger
1/2 t. crushed red pepper flakes

1-2 t. canola oil
1 green bell pepper, sliced into bite-sized chunks
1 red bell pepper, sliced into bite-sized chunks
small bunch green onions, sliced into thick rings
2 chicken breasts, sliced into bite-sized chunks

chopped toasted walnuts, to serve

First, make the stir fry sauce by combining all sauce ingredients in a small bowl and mixing until the cornstarch is dissolved completely. 

Heat the wok thoroughly, and then add a teaspoon or two of cooking oil.  Add the red and green peppers and green onions; stir fry for no longer than two minutes. 

Remove peppers and green onions from wok, and set aside. 

Next, add another teaspoon of canola oil (if necessary) and stir-fry the chicken pieces.  Continue stir-frying the chicken for 4-5 minutes, until no pink remains and the chicken is slightly browned on the outside.

Once the chicken is browned, return the veggies to the wok, along with the stir-fry sauce.  Stir together for a minute or two, then remove from wok and place in a serving container (keeping it in the wok will cause the veggies to continue cooking, and you don't want to cook away all the crunch).



Spoon over cooked rice or millet, and sprinkle with a handful of chopped toasted walnuts.  Enjoy!