Eye for a Recipe

This beef stir-fry from Canadian Living gets dinner on the table in a hurry. Whip up the sauce stir-fry the beef and bok choy, toss and serve. Cook’s note: When stir-frying, cook the meat in batches instead of all at once. If you crowd the pan, the meat will steam instead of browning.

Avoiding Additives and Preservatives

Use tamari instead of soy sauce, because it uses alcohol as a preservative instead of sodium benzoate. Use freshly squeezed lemon juice and an all-natural peanut butter.

Slice beef into strips

Chop bok choy

Combine sauce ingredients and warm on top of stove

Beef and bok choy satay

Ingredients:

3 tbsp (45 ml) olive oil

Half onion, minced

1 clove garlic, minced

1 tbsp (15 ml) sodium-reduced soy sauce

2 tsp (10 ml) smooth peanut butter

1 tsp (5 ml) lemon juice

1 tsp (5 ml) packed brown sugar

400 g beef eye round oven roast, cut in scant ¼ -inch (0.6 cm) thick slices

¼ tsp (1 ml) salt

2 heads Shanghai bok choy, cut in 1-inch (2.5 cm) chunks

1/3 cup (75 ml) torn fresh cilantro

¼ cup (60 ml) chopped unsalted peanuts

Sliced red finger chili pepper (optional)

Preparation:

In small saucepan, heat two-thirds of the oil over medium heat; cook onion, garlic, soy sauce, peanut butter, lemon juice and brown sugar, stirring, until smooth and thickened, about 3 minutes. Set aside.

Sprinkle beef with salt. In large nonstick skillet or wok, heat half of the remaining oil over medium high-heat; sauté half of the beef and bok choy until golden, about 3 minutes. Repeat with remaining oil, beef and bok choy.

In large bowl, toss beef mixture with sauce to coat. Sprinkle with cilantro, peanuts and chili pepper (if using). Serves 4.

From Canadian Living

This beef stir-fry from Cook’s Illustrated includes some great tips to make sure the beef is tender. Soak the meat briefly in a mild baking soda solution and add cornstarch to the marinade, then sear over high heat. It is important not to crowd the pan; otherwise the beef will steam, not sear.

Avoiding Additives and Preservatives

Use tamari instead of soy sauce and a preservative-free rice vinegar, such as Marukan. Check the label on the sesame oil to make sure it is free of additives. I cannot find oyster sauce made without preservatives, so I make my own; the recipe is below.

Marinate the beef

Sear the beef and set aside

Stir fry the peppers and set aside

Stir fry the garlic, ginger and scallion whites

Add peppers and beef back to the pan

Beef Stir-Fry with Bell Peppers and Black Pepper Sauce

Ingredients:

1 tablespoon (15 ml) plus ¼ cup (60 ml) water

¼ teaspoon (1 ml) baking soda

1 pound (500 g) flank steak, trimmed, cut into 2- to 2 ½-inch (5-6.4 cm) strips with grain, each strip cut crosswise against grain into ¼-inch-thick (0.64 cm) slices

3 tablespoons (45 ml) soy sauce

3 tablespoons (45 ml) dry sherry or Chinese rice wine

3 teaspoons (15 ml) cornstarch

2 ½ teaspoons (12 ml) packed light brown sugar

1 tablespoon (15 ml) oyster sauce (see recipe below)

2 teaspoons (10 ml) rice vinegar

1 ½ (7 ml) teaspoons toasted sesame oil

2 teaspoons (10 ml) coarsely ground pepper

3 tablespoons (45 ml) plus 1 teaspoon (5 ml) vegetable oil

1 red bell pepper, stemmed, seeded, and cut into ¼-inch-wide (0.64 cm) strips

1 green bell pepper, stemmed, seeded, and cut into ¼-inch-wide (0.64 cm) strips

6 scallions, white parts sliced thin on bias, green parts cut into 2-inch (5 cm) pieces

3 garlic cloves, minced

1 tablespoon (15 ml) grated fresh ginger

Oyster Sauce

1 ½ tablespoons (25 ml) soy sauce

1 tablespoon (15 ml) sugar

1 ½ teaspoons (7 ml) cornstarch

Preparation:

The vegetables and aromatics can be prepared while the beef is marinating. Serve with steamed white rice.

Combine 1 tablespoon (15 ml) water and baking soda in medium bowl. Add beef and toss to coat. Let sit at room temperature for 5 minutes.

Whisk 1 tablespoon (15 ml) soy sauce, 1 tablespoon (15 ml) sherry, 1½ teaspoons (7 ml) cornstarch, and ½ teaspoon (2 ml) sugar together in small bowl. Add soy sauce mixture to beef, stir to coat, and let sit at room temperature for 15 to 30 minutes.

Whisk remaining ¼ cup (60 mo) water, remaining 2 tablespoons (30 mo) soy sauce, remaining 2 tablespoons (30 ml) sherry, remaining 1½ teaspoons (7 ml) cornstarch, remaining 2 teaspoons (10 ml) sugar, oyster sauce, vinegar, sesame oil, and pepper together in second bowl.

Heat 2 teaspoons (10 ml) vegetable oil in 12-inch (30 cm) nonstick skillet over high heat until just smoking. Add half of beef in single layer. Cook without stirring for 1 minute. Continue to cook, stirring occasionally, until spotty brown on both sides, about 1 minute longer. Transfer to bowl. Repeat with remaining beef and 2 teaspoons vegetable oil.

Return skillet to high heat, add 2 teaspoons (10 ml) vegetable oil, and heat until beginning to smoke. Add bell peppers and scallion greens and cook, stirring occasionally, until vegetables are spotty brown and crisp-tender, about 4 minutes. Transfer vegetables to bowl with beef.

Return now-empty skillet to medium-high heat and add remaining 4 teaspoons (20 ml) vegetable oil, scallion whites, garlic, and ginger. Cook, stirring frequently, until lightly browned, about 2 minutes. Return beef and vegetables to skillet and stir to combine.

Whisk sauce to recombine. Add to skillet and cook, stirring constantly, until sauce has thickened, about 30 seconds. Serve immediately. Serves 4.

From Cook’s Illustrated

If you are looking for a quick supper during the holiday season, try this shrimp stir-fry from Real Simple. Once your ingredients are assembled and the rice is ready, dinner will be on the table in 15 minutes. If you can’t find broccolini, use broccoli instead.

Avoiding Additives and Preservatives

Canola oil may have additives, so either use olive oil instead or check the label. Look for frozen shrimp with only salt added. I use Marukan rice vinegar and tamari instead of soy sauce.

Saute the shrimp

Set shrimp aside and then saute the vegetables

Return shrimp to pan and add sauce

Shrimp and broccolini stir-fry with sesame rice

Ingredients:

1 cup (250 ml) jasmine or long-grain white rice

1 tablespoon (15 ml) toasted sesame seeds, plus more for serving

3 tablespoons (45 ml) canola oil

1 pound (454 g) peeled and deveined large shrimp (raw)

1 bunch scallions, sliced

2 cloves garlic, chopped

1 tablespoon (15 ml) grated fresh ginger

1 small fresh red chili, finely chopped

1 large bunch broccolini, cut into 2-inch pieces

¼ cup (60 ml) rice vinegar

¼ cup (60 ml) soy sauce

Preparation:

Cook the rice according to the package directions. Stir in the sesame seeds.

Meanwhile, heat 1 tablespoon (15 ml) of the oil in a large skillet over medium-high heat. Add the shrimp and cook, stirring often, until opaque throughout, 2 to 4 minutes. Transfer to a plate; reserve the skillet.

Add the remaining 2 tablespoons (30 ml) of oil to the reserved skillet. Add the scallions, garlic, ginger, and chili. Cook, stirring often, until the scallions are tender, 3 to 4 minutes. Add the broccolini and ½ cup (125 ml) water. Cook, stirring occasionally, until the broccolini is crisp-tender, 3 to 5 minutes.

Stir in the reserved shrimp, vinegar, and soy sauce and cook, tossing frequently, until the sauce coats the shrimp and broccolini, 2 to 3 minutes.

Serve the shrimp and broccolini over the rice, sprinkled with additional sesame seeds. Serves 4.

From Real Simple magazine

This tasty stir-fry from Canadian Living includes soba noodles, which are made from buckwheat flour. While you marinate the shrimp for a few minutes, cook the noodles in boiling water and drain. Stir fry the garlic, ginger and snow peas, then add the shrimp mixture and cook until the shrimp are done. Add the cooked noodles and mix until they are warmed through.

Avoiding Additives and Preservatives

Use tamari instead of soy sauce, which usually contains MSG or sodium benzoate. I use Marukan rice vinegar and frozen shrimp with nothing added. Check the cashews to make sure they are additive-free.

Marinate the shrimp for a few minutes

Boil, drain and rinse soba noodles

Saute snow peas

Shrimp, snow pea and cashew stir-fry

Ingredients:

6 oz (175 g) soba noodles

2 tbsp (30 ml) soy sauce

1 tbsp (15 ml) rice vinegar

2 tsp (10 ml) sesame oil

2 green onions, sliced

8 oz (250 g) medium shrimp , peeled and deveined

1 tbsp (15 mml) canola oil

1 tsp (5 ml) grated fresh ginger

2 cloves garlic, grated

2/3 lb (300 g) snow peas

½ cup (125 ml) unsalted roasted cashews

Preparation:

Cook soba noodles according to package directions; rinse under cold water and drain. Set aside.

In bowl, whisk together soy sauce, vinegar, sesame oil and onions. Add shrimp and toss to coat; set aside.

In wok or nonstick skillet, heat canola oil over high heat; stir-fry ginger and garlic until fragrant, about 30 seconds. Add snow peas; cook until slightly tender, 3 to 4 minutes.

Scrape shrimp mixture into wok; stir-fry until shrimp are pink, 2 to 3 minutes. Add noodles and toss until warmed through, about 1 minute. Sprinkle with cashews. Serves 4.

From Canadian Living

This stir-fry from Real Simple magazine combines economical chicken thighs with scallions, cucumber and noodles. The crispy garlic garnish adds flavour and crunch.

Avoiding Additives and Preservatives

Look for a chicken stock with no additives, preservatives or artificial flavour. I use Imagine Organic brand. Instead of soy sauce use tamari, which is preserved with alcohol instead of sodium benzoate.

Fry the garlic until crispy

Cook the chicken and set aside

Stir fry scallions and ginger

Add cucumber and stir-fry until tender

Serve over noodles

Ingredients:

8 ounces (250 g) linguine

¼ cup (60 ml) olive oil

6 garlic cloves, thinly sliced

1 pound (500 g) boneless, skinless chicken thighs, cut into thin strips

2 tablespoons (30 ml) cornstarch

Kosher salt

6 scallions, cut into 1-inch (2.5 cm) lengths, plus additional sliced scallions for serving

2 tablespoons (30 ml) finely chopped fresh ginger

1 English cucumber, sliced into half-moons

1/3 cup (75 ml) low-sodium chicken broth

3 tablespoons (45 ml) soy sauce

Preparation:

Cook the pasta according to the package directions.

Heat the oil in a small skillet over medium heat. Add the garlic and cook, stirring occasionally, until crisp, 4 to 6 minutes. Transfer the garlic to paper towels with a slotted spoon. Reserve the oil.

Combine the chicken, cornstarch, and ½ teaspoon (2.5 ml) of salt in a bowl; toss to coat. Heat 2 tablespoons of the reserved garlic oil in a large nonstick skillet over high heat. Add the chicken in an even layer. Cook, without touching, until browned on the bottom, 5 to 7 minutes. Stir and cook until cooked through, 2 to 3 minutes. Transfer to a bowl.

Add the scallions and ginger to the skillet. Cook over high heat, stirring, until fragrant, 1 to 2 minutes. Add the cucumber and cook, stirring, until crisp-tender, 1 to 2 minutes. Add the chicken, pasta, broth, and soy sauce. Cook, stirring, until coated and hot, 1 to 2 minutes. Top with the sliced scallions and crispy garlic. Serves 4.

From Real Simple

This delicious stir fry from Epicurious.com combines steak, vegetables and noodles with a tangy sauce. The recipe calls for soba (buckwheat) noodles, but you can use any long noodle. I also substituted red pepper for the carrot.

Avoiding Additives and Preservatives

Check the almonds for preservatives. I make my oyster sauce from scratch (see recipe below) and use tamari instead of soy sauce. Marukan rice vinegar and Emile Noel sesame oil are additive free.

Fry the steak

Saute the vegetables

Add the sauce

Steak and Noodle Stir Fry

Ingredients:

2 tablespoons (30 ml) sliced almonds

8 ounces (250 g) soba (Japanese-style noodles), spaghettini or spaghetti

Kosher salt

1 teaspoon (5 ml) plus 3 tablespoons (45 ml) vegetable oil

12 ounces (375 ml) skirt or flank steak

Freshly ground black pepper

2 scallions, whites and greens separated, chopped

4 medium garlic cloves, chopped

1 tablespoon (15 ml) grated peeled ginger

2 heads baby bok choy, quartered

1 medium carrot, peeled, thinly sliced on a diagonal

3 tablespoons (45 ml) oyster sauce (see recipe below)

3 tablespoons (45 ml) reduced-sodium soy sauce

3 tablespoons (45 ml) unseasoned rice vinegar

1 tablespoon (15 ml) toasted sesame oil

Oyster sauce

1 ½ tbsp (25 ml) tamari

1 tbsp (15 ml) sugar

1 ½ tsp (7 ml) cornstarch

Preparation:

Preheat oven to 350°F (180°C). Spread out almonds on a small rimmed baking sheet; toast, tossing occasionally, until golden brown, 8-10 minutes. Let cool and set aside.

Cook noodles in a large pot of boiling salted water, stirring occasionally, until al dente. Drain; rinse to cool and set aside.

Heat 1 teaspoon (5 ml) vegetable oil in a large skillet over medium-high heat. Season steak with salt and pepper and cook until charred in spots, about 4 minutes per side for medium-rare. Let rest 10 minutes. Thinly slice against the grain.

While steak rests, wipe out skillet and heat 3 tablespoons (45 ml) vegetable oil over medium heat. Add scallion whites, garlic, and ginger. Stir until softened, about 1 minute. Add bok choy and carrot. Cook, tossing occasionally, until crisp-tender, about 4 minutes.

Whisk oyster sauce, soy sauce, vinegar, sesame oil, and ½ cup (125 ml) water in a small bowl. Add to vegetables; bring to a simmer. Fold in scallion greens and reserved almonds and noodles. Serve steak with noodle stir-fry. Serves 4.

From Epicurious.com

I needed to use up the last batch of Swiss chard from the garden, so I used it in this recipe adapted from the October 2014 issue of Real Simple. The recipe calls for collard greens, but you can use Swiss chard, kale or any other hardy green. Brown the chicken and set it aside while you sauté scallions, garlic and ginger. Then add the chard and toss until wilted and tender. Add the sauce, cooked chicken and cashews, toss to coat and serve over steamed rice.

Avoiding Additives and Preservatives

Use tamari instead of soy sauce, because it uses alcohol as a preservative instead of sodium benzoate. Check the cashews for preservatives. I make my own oyster sauce from tamari, sugar and cornstarch (see recipe below). Imagine brand chicken stock and Marukan rice vinegar are additive-free, as is Emile Noel organic sesame oil.

Stir fry the chicken strips until browned and then set aside

Stir fry the Swiss chard until wilted

Add the chicken and cashews back to the pan and coat with sauce

Cashew chicken and greens stir fry

Ingredients:

For the sauce

1 tbsp (15 ml) dry sherry

1/3 cup (75 ml) chicken stock

2 ½ tbsp (40 ml) oyster sauce (recipe follows)

2 tsp (10 ml) sesame oil

1 tsp (5 ml) rice vinegar

¼ tsp (1 ml) white pepper

1 tsp (5 ml) cornstarch

Oyster sauce

1 ½ tbsp (25 ml) tamari

1 tbsp (15 ml) sugar

1 ½ tsp (7 ml) cornstarch

For the chicken

3 tbsp (45 ml) canola oil

1 ½ pounds (675 kg) boneless, skinless chicken thighs, cut into ½ -inch (1.25 cm)strips

2 tbsp (30 ml) cornstarch

Kosher salt

1 bunch scallions, sliced, white and green parts separated

4 cloves garlic, sliced

1 ½ tablespoons (25 ml) finely chopped fresh ginger

2 bunches collard greens, Swiss chard or kale, stems discarded and leaves cut into strips (10 cups/2.5 L))

3 tbsp (45 ml) tamari

½ cup roasted cashews (125 ml)

White rice, for serving

Preparation:

Heat 2 tablespoons (30 ml) of the oil in a large nonstick skillet over high heat.

Toss the chicken with the cornstarch and ¾ teaspoon (3 ml) salt. Cook, in batches, turning the pieces once, until well browned (but not cooked through), 3 to 4 minutes.

Transfer the chicken to a plate; reserve the skillet. Reduce heat to medium.

Add the remaining tablespoon (15 ml) of oil to the reserved skillet. Add the scallion whites, garlic, and ginger. Cook, stirring occasionally, until the scallions are slightly soft, 1 to 2 minutes.

Add as many greens to the skillet as will fit. Cook, tossing frequently and adding more greens when there is room, until crisp-tender, 5 to 7 minutes.

Add the sauce, cashews and chicken to the skillet. Cook, tossing frequently, until the chicken is cooked through and everything is coated with the sauce, 2 to 3 minutes.

Serve over the rice, topped with the scallion greens. Serves 4.

From the October 2014 issue of Real Simple