Sunday, October 23, 2011

Chicken Stir Fry With Ginger Eggplant And Basil

Societally, we are, many of us, more aware of morbid obesity rates, high blood pressure, diabetes, high cholesterol and other health and nutritional statistics. To our credit, we are also trying to have healthier eating habits. And good news, a healthy meal need not be bland or boring.

Natural flavorings accomplish this goal perfectly. Ginger for example can not only perk up the flavor of a meal, it also has minerals, vitamin C, and fiber [if fresh ginger is used]. These qualities are not great in number but they can be beneficial.

Recipe For: Chicken and Stir-Fry with Eggplant and Basil “Low Fat/High Flavor” 1/4 cup coarsely chopped fresh basil 2 tbsp chopped fresh mint 3/4 cup chicken stock or broth 3 green (spring) onions, including tender green tops (2 coarsely chopped and 1 thinly sliced) 2 cloves garlic 1 tbsp peeled and chopped fresh ginger

2 tbsp extra virgin olive oil (EVOO) 1 small eggplant, with peel diced (about 4 cups) 1 yellow onion, coarsely chopped 1 red bell pepper, seeded and cut into julienne 1 yellow bell pepper, seeded and cut into julienne 1 lbs skinless, boneless chicken breast, cut into strips 2 tbsp low sodium soy sauce.

In a blender combine basil, mint, 1/4 cup of stock, chopped green onions, garlic and ginger. Pulse until the mixture is minced but not pureed. Set aside.

In a large non-stick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the eggplant, yellow onion and bell peppers and sauté until the vegetables are just tender, about 8 minutes. Transfer to a bowl and cover with a kitchen towel to keep warm. Add the remaining 1 tablespoon of olive oil to the pan and heat over medium-high heat. Add the basil mixture and sauté for about 1 minute, stirring constantly. Add the strips and soy sauce and sauté until the chicken is almost opaque throughout, about 2 minutes. Add the remaining 1/2 cup stock and bring to a boil. Return the eggplant mixture to the pan and stir until heated through, about 3 minutes. Transfer to a warmed serving dish and garnish with the sliced green onion.
Serve immediately.
Text Credit: The Grill Sergeants Text Credit: USDA Image Credit: USDA Image Credit: Grill Sergeants

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