Friday, October 8, 2010

Kale And Chicken Stir Fry

Kale is in the same family of vegetables as cabbage, broccoli, brussel sprouts, cauliflower, and a whole lot more too numerous to mention. They are all classified as cruciferous vegetables .

There are numerous benefits derived from eating these kinds of vegetables. Preliminary studies have shown that cruciferous vegetables can lessen the chances of developing cancer and diabetes, just two examples of the benefits of these vegetables.

All of them are also high in many essential vitamins and minerals, with Kale being one of the highest in concentrations of beta carotene, vitamin K, vitamin C, lutein and calcium. To reap the benefits of all the goodness within these vegetables it is best to eat them raw. When cooking, it is best to steam or stir fry them.

Healthy is one thing, but how do they taste? For those that find some of these vegetables too strong in flavor, stir frying is an excellent way to offset any bold flavor with other flavors.

To prep Kale, wash thoroughly as the crinkly leaves of some varieties can hold dirt and grit. Make sure you remove the leafy part all the way up both sides of the stem. The stem is too tough to eat on its own, but it can be used to make a vegetable stock .

Kale And Chicken Stir Fry

  • 2 skinless boneless chicken breasts
  • 1 bunch of Kale
  • 8 ounces of button mushrooms, sliced
  • 1 carrot, sliced on an angle
  • 1 celery rib, diced
  • 1 small onion, diced
  • 4 green onions cut in 1 inch pieces
  • 1 can baby corn
  • 2 TBSP peanut oil
  • 1 tsp sherry
  • 1 TBSP corn starch
  • 1 TBSP oyster sauce
  • 1 TBSP soy sauce
  • 1/2 tsp sesame oil
Clean and destem Kale and tear into pieces. Prep all other vegetables and cut up chicken into bite sized pieces. Combine oyster sauce, soy sauce, corn starch and sesame oil in a small bowl. Add enough cold water to dissolve the corn starch.

Heat up wok. When hot, add peanut oil. Add chicken and diced onion. Stir fry for a minute or two, then add sherry. Stir fry until meat is cooked through. Remove chicken and onions and set aside.

Add more oil to wok if needed. Add mushrooms, carrot, celery and green onions. Stir fry for one minute. Add Kale and baby corn. Stir fry until Kale wilts, then add chicken back into wok. Stir fry for a minute while thoroughly combining all ingredients in the wok. Stir the corn starch mixture and then add to wok. Continue stir frying until mixture thickens. Serve on rice or oriental noodles.
My Zimbio