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.
|Text Credit: The Grill Sergeants Text Credit: USDA Image Credit: USDA Image Credit: Grill Sergeants|