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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"You do not sew with a fork, and I see no reason why you should eat with knitting needles."
-
Miss Piggy, Miss Piggy's Guide to Life

The refrigerator light goes on...

The key to this dish is slow cooking the garlic so it sweetens as it would if you roasted it. Take your time and don't rush that step.

Sesame Oil

Pressing the oil from sesame seeds produces sesame oil. Much like other seed oils (olive oil for example), the oil is cold pressed, meaning that no heat is used in the initial extraction process.

Light sesame oil has the fresh taste of sesame seeds. Dark sesame oil has been pressed from sesame seeds that have been toasted and, consequently, have a nuttier flavor. Dark sesame oil is more commonly used in Asian recipes.

Sesame oil is low in saturated fat but has less monounsaturated fats than canola oil. The beauty of this oil is that the flavor is so distinct that a little goes a very long way. Combining a 1:1 mixture of dark sesame oil with canola oil provides fantastic flavor. Keep in mind that a teaspoon of any oil has 5 grams of fat.

1 tsp. sesame oil = 43 calories, 4.5g fat, <1g sat fat, 1.5g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol


 

Garlic Chicken Stir Fry



Servings = 2 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3.

Makes good leftovers. Keep tightly covered in the refrigerator (unless you want everything else to pick up the garlic flavor!) for 3-4 days.

2 1/4 cups water
1/2 cup brown rice
1 Tbsp dark sesame oil
3 cloves garlic (minced)
1 large onion (thinly sliced)
8 ounces boneless skinless chicken thighs (cut into 1/2 inch cubes)
4 tsp low sodium soy sauce or gluten-free tamari sauce
1/2 tsp ground ginger
1 tsp rice wine vinegar
fresh ground black pepper (to taste)
4 ounces snow peas
2 medium green onions (thinly sliced crosswise)

In a medium sauce pan, heat the water. When the water boils, stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for about 25 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

Place the sesame oil in a large wok or skillet over medium heat.

Add the garlic and cook slowly for about 5 minutes. Adjust the heat to make sure that the garlic does not brown and does not burn.

Increase the heat to high and add the onions. Cook for about 5 minutes, stirring frequently, until the onions begin to turn limp.

Add the chicken and cook for about 3 minutes. Stir frequently.

Add the soy sauce, ground ginger, vinegar, and pepper. Toss well.

Add the snow peas and green onions. Toss well and cover.

Reduce the heat to medium. Cook for 7 to 10 minutes until the snow peas are slightly tender. Toss about every 3 minutes.

Serve over brown rice.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 412 Calories from Fat 94
  % Daily Value
Total Fat 10g 17%
    Saturated Fat 2g 8%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 94mg 32%
Sodium 461mg 18%
Total Carbohydrates 48g 16%
    Dietary Fiber 4g 14%
    Sugars 4g  
Protein 30g  
Vitamin A 15% Vitamin C 71%
Calcium 8% Iron 22%
Vitamin K 50 mcg Potassium 642 mg
Magnesium 122 mg