The Light Touch
Asian stir-fry delivers taste minus fat
|The Asian Primavera Stir-Fry combines chicken, fettucine, shiitake mushrooms, other veggies and ginger for a tasty but healthy meal.
The recipe is in the chapter headed "Wise Entrees" in Better Homes and Gardens' "The Smart Diet: The Right Approach to Weight Loss" (Meredith, $24.95).
The book suggests allowing yourself freedom from diet mania by following what the editors call a nondiet approach, eating sensibly and following the USDA food pyramid advice on servings.
Plenty of recipes are lined up, many with color photos, to help make this eating plan tasty and appealing. They range from "Smart Snacks" through "Satisfying Soups" and "Skip the Meat" to "No-Guilt Desserts."
Asian Primavera Stir-Fry
- 1 ounce dried shiitake mushrooms
- 1 tablespoon cornstarch
- 6 ounces dried fettuccine
- 12 ounces skinless, boneless chicken-breast halves, cut into bite-size pieces
- 2 tablespoons dry sherry
- 2 tablespoons light soy sauce
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- Nonstick cooking spray
- 1 cup sugar snap peas (strings and tips removed)
- 8 ounces tiny whole carrots with tops (about 12), trimmed
- 4 green onions, bias-sliced into 1-inch pieces
- Green onion strips (optional)
In a small bowl, combine dried mushrooms and 1 cup warm water; let stand for 15 minutes. Drain mushrooms, squeezing out excess liquid; reserve liquid. Slice mushroom caps; discard stems. Stir cornstarch into reserved mushroom liquid.
Meanwhile, cook pasta according to package directions. Drain; keep warm.
In a bowl, stir together the chicken, sherry, soy sauce, ginger and garlic; set aside.
Lightly coat a wok or large skillet with nonstick cooking spray. Heat wok or skillet over medium-high heat. Stir-fry sugar snap peas and carrots for 3 to 4 minutes or until crisp-tender. Add green onions and stir-fry for 1 minute more. Remove vegetables from wok; set aside. Add chicken mixture to wok. Stir-fry for 2 to 4 minutes or until chicken is no longer pink. Push chicken from center of wok. Stir cornstarch mixture and add to center of wok. Cook and stir until thickened and bubbly.
Return vegetables to wok. Add mushrooms and pasta. Stir to coat with sauce. Cook and stir for 1 minute or until heated through. If desired, garnish with green onion curls.
Makes 4 servings.
Nutrition information per serving: 333 calories, 3 grams total fat (1 grams saturated fat), 45 milligrams cholesterol, 324 milligrams sodium, 48 grams carbohydrates, 3 grams fiber, 25 grams protein.