Stir-frying is the world's fastest cooking technique, say the editors of "Good Housekeeping Step-By-Step Main Dishes" (Hearst, $9.95). Stir-Fried Indonesian Chicken, a recipe from the book, in addition to cooking up quickly, uses plenty of seasoning, plus a little vegetable oil, and has only about 7 grams of fat per serving.
The book is the new paperback edition of a clearly illustrated how-to guide to cooking poultry and meat. It includes 240 detailed recipes, from basic to fancy.
STIR-FRIED INDONESIAN CHICKEN
1 teaspoon plus 1 tablespoon vegetable oil
1 green onion, thinly sliced
1 garlic clove, minced
1 medium lime (see note)
1 medium orange
2 tablespoons soy sauce
1 tablespoon honey
1/2 teaspoon crushed red pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
4 skinless, boneless chicken-breast halves (about 1 pound)
1 teaspoon cornstarch
Fresh cilantro leaves for garnish
In nonstick wok or large skillet, heat 1 teaspoon oil over medium heat. Add green onion and garlic and cook 2 to 3 minutes, until beginning to brown. Transfer to large bowl.
Grate peel from lime and orange. Squeeze orange juice and set aside. Squeeze lime juice and add to bowl with green onion. Add lime and orange zest and stir in soy sauce, honey, crushed red pepper, cumin and coriander.
Cut chicken-breast halves lengthwise into 1/2-inch strips; add to soy-sauce mixture in bowl and stir to coat. Cover and let marinate 15 minutes. With slotted spoon, remove chicken from marinade; reserve marinade.
In same wok, heat remaining 1 tablespoon oil over medium-high heat. Add chicken strips and cook, stirring constantly, 5 minutes, or until chicken just loses its pink color throughout. Transfer chicken to clean bowl.
In small bowl, with fork, mix cornstarch with orange juice. Add to wok with reserved chicken marinade. Cook over medium heat, stirring constantly, until mixture boils and thickens slightly; boil 1 minute. Return chicken to wok; heat through. Serve garnished with cilantro. Makes 4 main-dish servings.
Note: When juicing citrus fruits, for best yield, use fruit at room temperature. Before juicing, roll the fruit under the palm of your hand, which loosens inner membranes, helping to release as much juice as possible.
Nutrition facts per serving: 220 cal., 26 g pro., 12 g carbo., 7 g total fat (2 g saturated fat), 81 mg chol., 55 mg sodium.