Stir-fry dish makes vegetables delectable

Jerry Hankins Stir-fry can be adapted to include a family’s favorite vegetables.

Jerry Hankins Stir-fry can be adapted to include a family’s favorite vegetables.

Robin McDaniel is a community columnist for Blount Today and writes the weekly column - In The Kitchen. Every week she prepares or collaborates on a recipe then cooks and photographs the dish for Blount Today. Robin must consider it a labor of love. You can certainly see the love and care she puts into In the Kitchen each week.

My friend Nic Hankins has a favorite dish that his dad, Jerry, makes that is a great way to include a healthy helping of vegetables in your family dinner. Jerry says he had been making this family favorite for about 10 years, and it is always a hit not only with his son, but at church potlucks and other gatherings.

Jerry uses chicken in his stir-fry, but the recipe can easily be adapted to use beef instead. Substitute 1 pound of sirloin, sliced in thin strips. The vegetables can also be tweaked to include family favorites. Add red or yellow bell peppers, chopped celery and sliced mushrooms for added vegetables, and add a small can of sliced water chestnuts for a crunchy texture. Serve your stir-fry over either rice or egg noodles.

When stir-frying, make sure your vegetable and meat are cut into pieces that are all about the same size and are small enough to cook without burning. The vegetables will cook much quicker than the meat, so prepare accordingly.

Jerry Hankins Stir-Fry

1 medium head of cabbage

1 small bunch of green onions (chopped into small pieces)

1 yellow onion

½ cup of green bell pepper (diced)

2 carrots, thinly sliced

Dried parsley

Olive oil

3 chicken breasts, cut into small cubes

3 to 4 cups fresh broccoli

Black pepper

Seasoned salt

Soy sauce

1 can chicken broth

2 tablespoons corn starch

Heat 3 tablespoons olive oil in a wok. Add about 2 teaspoons of the green pepper, ¼ teaspoon pepper and 2 teaspoons of chopped green onions.

Stir in the broccoli and add ¼ cup water, 2 tablespoons soy sauce and ¼ cup chopped yellow onion. Stir to mix ingredients.

Steam until vegetables are done, but still “crunchy.” Transfer to large bowl and cover.

Core and slice cabbage. In wok, heat another 3 tablespoons olive oil. Add ¼ cup yellow onion, pepper, salt, 1 teaspoon dried parsley and cabbage. Add ¼ cup water, ¼ cup chicken broth and 2 teaspoons soy sauce. Cook until almost tender and transfer to the large bowl with the broccoli mixture.

In wok, add 2 tablespoons olive oil, 2 tablespoons green onions and the diced chicken breasts. Cook until done. Add 3 tablespoons soy sauce while chicken is cooking. If necessary, add more chicken broth to keep chicken moist.

Transfer to the large bowl with the other ingredients. Put 1 tablespoon olive oil in wok. Add remainder of green onion, green pepper, carrots, dried parsley and 2 tablespoons of soy sauce.

Heat until vegetables are tender, but slightly crisp. Transfer all the ingredients from large bowl back to the wok. Add remainder of chicken broth and mix all ingredients thoroughly. Remove all ingredients from wok back to the large bowl using a slotted spoon, leaving liquid in wok.

To the liquid, add 2 tablespoons cornstarch and heat until slightly thickened. Pour liquid from wok over all ingredients in the large bowl. Serve over cooked rice or egg noodles.

© 2009 blounttoday.com. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

  • Discuss
  • Print

Comments » 0

Be the first to post a comment!

Features