Eye for a Recipe

Stir-fries are a great way to get dinner on the table in a hurry. This chicken stir-fry from Bonnie Stern’s Simply HeartSmart Cooking is not only quick and tasty, it contains only 278 calories per serving. This is a very adaptable recipe – you could use pork or seafood instead of chicken and any vegetables you have on hand. I omitted the carrot and used sliced red onions instead.

Avoiding Additives and Preservatives

I use tamari instead of soy sauce because it uses alcohol as a preservative instead of MSG, sulfites or sodium benzoate. I use Imagine organic chicken stock, Spectrum sesame oil and original flavour Tabasco sauce (instead of the hot chili paste). A recipe for homemade hoisin sauce is below.

Ingredients:

Chicken

1 lb (500 g) skinless, boneless chicken breasts

1 tbsp (15 ml) soy sauce

1 tbsp (15 ml) cornstarch

Sauce

2/3 cup (150 ml) chicken stock or water

2 tbsp (30 ml) hoisin sauce (see recipe below)

2 tsp (10 ml) sesame oil

1 tbsp (15 ml) rice wine or sake

1 tbsp (15 ml) cornstarch

Hoisin sauce

1 tablespoon (15 ml) tahini

1 teaspoon (5 ml) five-spice powder

2 tablespoons (30 ml) light soy sauce

2 tablespoons (30 ml) rice vinegar

½ cup (125 ml) miso paste

¼ cup (60 ml) water

1/3 cup (75 ml) honey

1 clove garlic, microplaned

Vegetables and seasoning

1 tbsp (15 ml) vegetable oil

2 cloves garlic, finely chopped

1 tbsp (15 ml) finely chopped ginger root

3 green onions, chopped

1 tsp hot chili paste or Tabasco sauce

1 sweet red pepper, cut in strips

1 carrot, thinly sliced

1 bunch broccoli, cut in 1-inch (2.5 cm) pieces

2 tbsp (30 ml) chopped fresh cilantro

Steamed rice for serving

Preparation:

Hoisin

Add all hoisin ingredients to a small pot. Whisk together and heat over medium low, stirring often, until thickened (approximately 5 to 10 minutes). Bubbles will gently start to rise to the surface and the colour of the mixture will start to darken slightly.

Set aside to cool.

For stir-fry

Cut chicken into 1-inch (2.5 cm) chunks. In large bowl, combine 1 tbsp (15 ml) soy sauce with1 tbsp (15 ml) cornstarch. Add chicken and toss to coat well.

For sauce, combine stock, hoisin sauce, sesame oil, rice wine and 1 tbsp (15 ml) cornstarch. Set aside.

To cook, heat vegetable oil in wok or large non-stick skillet. Add garlic, ginger, green onions and hot chile paste or hot sauce. Cook for 30 seconds

Add chicken to skillet and cook until lightly browned. Add red pepper, carrot, broccoli and ¼ cup (50 ml) water. Cover and cook for 3 to 5 minutes, or until chicken is just cooked through and broccoli is bright green.

Stir sauce well and add to the chicken and vegetable mixture. Bring to boil, stirring constantly. Taste and adjust seasonings if necessary. Serve over steamed rice and sprinkle with cilantro. Serves 4.

From Bonnie Stern’s Simply HeartSmart Cooking

I was very excited to see this terrific recipe from Paris-based (and Canadian) professional cook Lina Caschetto in a recent edition of the Globe and Mail. Why? Because in addition to using two of my favourite spring ingredients — asparagus and arugula — it includes recipes for five-spice mix and hoisin sauce instead of relying on store-bought versions that contain additives and preservatives. The recipe makes more than you need for this salad, but you’ll want to use both the spice mix and hoisin again — on salmon or chicken or in a stir-fry. This recipe takes a little time to make but the results are worth it; the sweet and salty vinaigrette over spring asparagus and spicy arugula is divine! You can also blanch the asparagus and make the vinaigrette ahead of time and assemble just before serving.

Avoiding Additives and Preservatives

Make sure the feta, almonds, sesame seeds and dried spices do not contain preservatives or colour. Instead of soy sauce, use tamari, which has alcohol as a preservative instead of sulfites or MSG. I use Marukan rice vinegar. Always use freshly squeezed lemon juice instead of concentrate, which is bitter and contains preservatives.

Ingredients:

1 bunch green asparagus, medium-sized, trimmed and washed

1 lb (500 g) arugula, washed and spun dry

3 tablespoons (45 ml) feta, crumbled

½ to ¾ cup (125 to 175 ml) shaved almonds, toasted

1/3 cup (75 ml) sesame seeds, toasted

Five-spice Mix

2 tablespoons (30 ml) whole fennel seeds

1 tablespoon (15 ml) Timut or Sichuan peppercorns

2 tablespoons (30 ml) whole cloves

2 tablespoons (30 ml) whole star anise

2 tablespoons (30 ml) cinnamon powder

Hoisin

1 tablespoon (15 ml) tahini

1 teaspoon (5 ml) five-spice mix

2 tablespoons (30 ml) light soy sauce

2 tablespoons (30 ml) rice vinegar

½ cup (125 ml) Korean miso paste

¼ cup (60 ml) water

1/3 cup (75 ml) honey

1 clove garlic, microplaned

Basic vinaigrette

1 shallot, finely diced

1 lemon, juiced and zested

2 tablespoons (30 ml) plus 1 teaspoon (5 ml) rice vinegar

1 tablespoon (15 ml) smooth Dijon mustard

1 lemon, juiced

2 tablespoons (30 ml) honey

½ cup (125 ml) olive oil

1 pinch each fleur de sel and freshly ground black pepper

Preparation:

Bring a large pot of salted water to a boil. Prepare a medium-sized bowl of ice water and set next to the stove. Blanch the asparagus 2-4 minutes, depending on size and desired degree of doneness.

Strain over the sink and place asparagus immediately into the ice bath to cool completely. This will stop the cooking process and help maintain not only their delightful crunchiness, but also their vivid green colour.

Once cooled, strain well. Cut each spear into three pieces.

Five-spice mix

Toast the fennel seeds and Timut or Sichuan peppercorns together in a frying pan over medium-low heat until fragrant. Remove from heat and mix with cloves and star anise.

Grind the mix into a powder using a spice grinder or a mortar and pestle. Stir in the cinnamon.

There will be more mix than needed to make this recipe. Save the extra for later use in an air-tight jar on the spice shelf.

Hoisin

Add all hoisin ingredients to a small pot. Whisk together and heat over medium low, stirring often, until thickened (approximately 5 to 10 minutes). Bubbles will gently start to rise to the surface and the colour of the mixture will start to darken slightly.

Set aside to cool.

Basic vinaigrette

In a medium-sized bowl, combine all the ingredients for the basic vinaigrette and vigorously whisk together.

Add the entirety of the cooled hoisin mixture, whisking to emulsify.

Store in the fridge until serving the salad. It will keep for up to one week.

Assembly

To assemble, toss the asparagus with the arugula and some of the dressing. You won’t need all of the vinaigrette, so mix and taste as you go.

Divide the salad into four bowls and sprinkle evenly with the feta, followed by the almonds and sesame seeds. Serve immediately. Serves 4.

From Lina Caschetto