Scott Koeneman - Fight the Fat Foodie
I have been reading Mark Bittman's book, Food Matters. The short version is he puts the blame for our obesity epidemic, and significant environmental damage, on over indulgence in animal proteins and processed food. What he says makes a lot of sense, so I've been working to increase the amount of plant-based and whole-grain foods in our diet, while trying to avoid junk and processed foods.
This dish, based on a Washington Post recipe, is full of great stuff--cabbage, carrots, onion, ginger and brown basmati rice. It had great flavor, sweet, salty and enough heat to wake up your endorphins.
Spicy Cabbage and Chicken Stir Fry
Makes 6 servings
1 medium yellow onion, large diced
4 medium carrots, julienned
1/2 head or 1 small head green cabbage, cut into 1/2-inch strips
1 pound boneless, skinless chicken breast halves cut into 1-1/2 inch cubes
3 cayenne peppers, stems removed, deseeded and thinly sliced
1 tablespoon minced fresh ginger
1 tablespoon canola oil
1/4 teaspoon sea salt
1/4 cup honey
1/4 cup low-sodium soy sauce
1 cup fresh broccoli sprouts
4 scallions, white and green parts, finely sliced
Heat a large skillet or wok over medium heat.
Add the oil to the skillet or wok; swirl to coat the surface. Add the onion and chicken; sprinkle with the salt. Stir-fry for 6 to 8 minutes or until the chicken looks almost cooked through and the onions have softened and picked up a little color. Transfer to a plate.
Add the honey, soy, carrots, ginger and chilis. Stir-fry for about 3 minutes, then add the cabbage and stir-fry for about 5 minutes. You may have to add it in batches, depending on the size of your skillet or wok.
Return the onion and chicken to the skillet or wok and cook for 2 minutes so the chicken is heated and cooked through. Add the bean sprouts, and stir-fry for 30 seconds.
Top with scallions and serve with brown rice.