Tag Archives: Stir Fry

Asparagus Chicken w/ Oyster Mushrooms

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This is a quick and easy stir fry. I used Philippine lemon infused fish sauce but any good quality fish sauce with a squeeze of Meyer lemon juice will do.

Be sure to use the most natural chicken breasts you can obtain and fresh oyster mushrooms. I added a Fresno chile for a mild kick. Use  more than one if you like it hotter. This recipe  is gluten free, diabetic friendly and low-fat .

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Asparagus Chicken w/ Oyster Mushrooms

Yield: 2 generous servings

2 chicken breast tenders sliced thin
1 bunch fresh asparagus spears cut into 2 inch lengths
¼ lb of fresh oyster mushrooms
1-2 fresh Fresno chilies 4 oz. julienne
3 garlic cloves chopped
1 tablespoon Philippine lemon infused fish sauce
2 teaspoons olive oil
½ teaspoon stevia

NOTE: If you can’t find the lemon infused fish sauce just juice 1 Meyer or regular lemon and add it to 2 teaspoons of any fish sauce. Heat oil in a wok or sauté pan. Add garlic and chicken. Stir fry till chicken is nearly cooked then add the remaining ingredients and stir fry for another minute. If you want a sauce that clings you can add 2 teaspoons of cornstarch. Portion and serve

© 2013 Aron David Bradley
http://www.boomercuisine.com

Bok Choy, Broccoli and Oyster Mushrooms with Asian Stone Fruit Sauce

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When I picked up my CSA box Saturday at the Independence farmer’s market I met another CSA grower from Fall City,  Matthew McDaniel.   http://www.akhafarm.com/ He is is helping to raise awareness and raise funds to help the plight of the oppressed Akha peoples of Laos, Myanmar, China, Thailand and Vietnam. Matthew and his family also grow some amazing produce and I got some of his bok choy which inspired the recipe you see here. His daughter, who assisted at the booth, was dressed in traditional Akha clothing and headdress which was very beautiful and quite ornate and colorful. This recipe is vegan, diabetic friendly  and may also be gluten-free depending on the plum sauce you use.

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Bok Choy, Broccoli and Oyster Mushrooms with Asian Stone Fruit Sauce

Yield: 2 generous servings
½ lb. oyster mushrooms
½ lb. baby bok choy
½ lb. young broccoli or gai lan
2 teaspoons sesame oil
Pinch salt

Asian Stone Fruit Sauce:
2 white or yellow nectarines diced
3 tablespoons plum sauce
1 tablespoon seasoned rice vinegar
1 tablespoon red wine or sherry
5 garlic cloves chopped
1 teaspoon paprika (for color)
½ teaspoon salt
1 star anise
½ teaspoon red chili flakes or to taste

Place all of the the above sauce ingredients in a saucepan at medium high heat and cook till reduced by a third in volume stirring frequently. Remove anise before serving.

Wash veggies and dry. Slice oyster mushrooms. (You can use fresh shiitaki mushrooms if you prefer) Heat wok, add sesame oil mushrooms and a pinch of salt. Sauté 1 minute then add veggies and ¼ cup water. Cover and steam till for 30-60 seconds. You want your veg to brighten in color but remain semi crisp. Ladle sauce across the plated veg and mushrooms and serve.

© 2012 Aron David Bradley
http://www.boomercuisine.com

Baby Bok Choy and Portobellos

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I love baby bok choy and so do many others because it flies from my local grocer’s shelves faster than a Lear jet. When I do score some I like simple preparations to feature its delicate crispness. The Thai shrimp paste in this recipe really sets it apart and who doesn’t love sauteed Portobello mushrooms? This recipe is gluten-free

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Baby Bok Choy and Portobellos

Yield: 3-4 servings

3 baby bok choy quartered lengthwise
2 large Portobello mushrooms sliced stem removed
1 red pepper (Fresno) cut into strips
3 teaspoons Pantai norasingh™ Thai shrimp paste in soya bean oil
1 teaspoon salt
1 teaspoon olive oil

Heat oil in a wok and add bok choy, Portobellos, shrimp paste, salt and chili pepper and stir fry for 2 -3 minutes stirring constantly. Portion onto plates and serve.

© 2012 Aron David Bradley
http://www.boomercuisine.com

Lobster Surimi Stir Fry

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Surimi (imitation crab or lobster) is a versatile protein low in fat and works cooked and in salads. You may use any vegetable combination you like for your stir fry, today’s recipe features savoy cabbage, shiitake mushrooms, onion, asparagus and carrots. This recipe is low-fat, gluten-free, diabetic friendly and high in fiber and nutrients.

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Lobster Surimi Stir Fry

Yield: 4 generous servings

1 bunch asparagus cut into 3 inch lengths
½ head savoy cabbage sliced core removed
½ white onion sliced
3/4 cup matchstick carrots
6-10 shiitake mushrooms stems removed
1 package of lobster flavored surimi chunks
1 ½ tablespoons gluten-free tamari sauce
1 teaspoon stevia
1 tablespoon grape seed oil
OPTIONAL: 1 red chili pepper sliced

Heat your wok or sauté pan with oil and add all of the above ingredients. Stir fry for about 2 minutes. Serve.

© 2012 Aron David Bradley
http://www.boomercuisine.com

Kale Shiitake Stir Fry

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Kale is one of the healthiest vegetables on the planet yet it is often neglected in America’s food choices. Like most of its fellow cruciferous vegetables, kale has been studied more extensively in relationship to cancer than any other health condition. This research focus makes perfect sense. Kale’s nutrient richness stands out in three particular areas: (1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer nutrients in the form of glucosinolates. Kale is a spectacular source of vitamin K and we also know that vitamin K is a key nutrient for helping regulate our body’s inflammatory process. There are in fact so many benefits to kale I could fill pages with valuable information but that is not the goal of this web blog. My goal is creating tasty ways for you to expand your healthy culinary horizons. Here is a delicious stir fry for you to try and I will be adding more recipes in future blogs with this wonderful gift from nature. This recipe is heart healthy, diabetic friendly, vegan, low fat, and gluten-free.
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Kale Shiitake Stir Fry

Yield: 3 servings

½ bunch of kale
2 large carrots
¼ head of cabbage
10 fresh medium/large shiitake mushrooms
1 tablespoon gluten-free tamari sauce
3 cloves of garlic minced
2 teaspoons canola oil
1 Individual serving packet of stevia or 1 teaspoon of sugar

Slice cabbage, kale and carrots as shown. Remove stems from Shiitake mushrooms. Heat oil in a wok or a large sauté pan add garlic, kale, cabbage, mushrooms and seasonings. Stir fry till kale changes dark green color (about a minute). Serve.
© 2011 Aron David Bradley
http://www.bommercuisine.com

Simply Stir Fry

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I taught a cooking class recently where I outlined my simple formula for eating right.
SIX BASICS FOR HEALTHY CUISINE:
1. Incorporate vegetables and fruits and whole grains into every meal
2. Use cheese as a garnish, not a protein
3. Use fresh local ingredients whenever possible
4. Sauté instead of fry, steam instead of boil
5. Reduce the unholy trinity: fat, salt, sugar whenever possible.
6. Avoid highly processed and ‘fast’ food

Today let’s explore point # 1. One of the best ways to get a variety of veggies into your diet is stir fry. There are endless ways to combine vegetables and seasonings and it is so quick and easy, I do stir frys throughout the week. Pictured is a wok with green beans, eggplant, red peppers, garlic, shiitake mushrooms, carrots, broccoli, fish sauce, chili flakes and a bit of cornstarch. You can use soy sauce, tamari, sesame oil, fish sauce, Bragg’s Liquid Amino or simply salt for flavoring, add tofu or lean meats or seafood for protein and you have a complete meal in minutes that is healthy and appealing. These components as pictured are gluten-free and diabetic friendly and low fat.

Eggplant and Tofu Stir Fry

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Eggplant is a member of the nightshade family and is closely related to the tomato and potato and is native to Nepal, India, Bangladesh, Pakistan, and Sri Lanka. The oyster mushrooms and eggplant with the crunchy carrots provide some great textures in this stir fry. You can use regular or Japanese eggplant. I suggest that it be served over rice for a complete meal in minutes.This recipe is heart healthy, gluten-free and diabetic friendly.

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Eggplant and Tofu Stir Fry

Yield: 4 servings

1- 12 oz. pkg. extra firm tofu diced
2 cups eggplant diced
1 cup oyster mushrooms
.5 cup carrot bias cut
.25 cup fish sauce
.25 cup sucralose
.25 cup water
2 tablespoons sweet red pepper julienne
2 tablespoons cornstarch
1.5 tablespoons canola oil
1 tablespoon garlic chopped

Cut oyster mushrooms from their base but leave whole. Dice eggplant, tofu, slice carrots, chop garlic, julienne red pepper then dust all with the cornstarch. Heat a wok or large sauté pan with the canola oil and stir fry for 2 minutes. Add fish sauce, water and sucralose, stir fry another minute and serve.
Serving suggestion: Serve over rice.

© 2011 Aron David Bradley
http://www.bommercuisine.com