Thursday, June 18, 2009

Healthy is Better (I've turned over a new food leaf)

As I'm sitting here trying to remember what exactly I put into last night's dinner I'm reminded of the SNL sketch for Super Colon Blow. I realize that reference makes dinner seem a little sketchy at best, but I swear it's not. Dinner was just really high in fiber and made me think of that (remember Super Colon Blow was a super high fiber cereal?) Anyway, last night's dinner was one of my finer experiments -- well balanced and flavorful and low in fat. I'm not sure what to call it yet, but I'm thinking Asian Style Super Colon Blow would be really funny (j/k).

I'm sure you are all just dying to know what deliciousness I made last night based on the above description. Dinner actually was an Asian style chicken and black bean stir-fry with spicy garlic "fried" rice. (the Super Colon Blow reference comes from the beans and brown rice)

Spicy Garlic "Fried" Rice
1 cup regular brown rice (not the instant kind)
2 tablespoons olive oil
1/2 onion finely minced
2 cloves garlic finely minced
1 teaspoon sesame seeds
1 tablespoon crushed red pepper flakes (more if you want it really spicy)
1 teaspoon soy sauce
juice of 1/2 lime
1/2 teaspoon each: chili powder and Emeril's Essence
1 tablespoon fresh or dehydrated chives
2 cups water
Salt and Pepper to taste

In a saucepan heat the oil over medium heat. Add the onions, garlic and red pepper flakes. Cook for a couple of minutes until the onions are soft. Add the rice, sesame seeds, chili powder, essence, pepper, chives, and salt. Allow to cook for a couple more minutes. Add the lime juice and soy sauce. Stir well and allow to cook for another minute. Add the water. Turn the heat up to medium high. Bring to a rolling boil. Turn heat down to low and allow the rice to simmer for about 30 minutes.

** Do this before you start the stir fry so that the rice and stir fry are finished around the same time.

Black Bean and Chicken Stir Fry
1/2 lb. boneless skinless chicken breast tenders
1 (10 - 14 oz) can black beans drained and rinsed
2 carrots peeled and chopped into matchstick shapes
1 stalk celery roughly chopped
1/2 onion roughly chopped
2 cloves garlic finely minced
several mushrooms chopped
1 cup cauliflower roughly chopped
1 handful green beans trimmed and roughly chopped if necessary
2 teaspoons each: steak seasoning, granulated garlic, five spice powder, pepper, salt
2 tablespoons soy sauce
2 teaspoons all fruit spread (any flavor)
1 teaspoon five spice powder (additional to the above)
2 teaspoons each: crushed red pepper flakes, dried basil, Emeril's Essence, Chili Powder
Pepper to taste

Chop the chicken tenders into cubes. Place in a food storage bag or a bowl and season with the 2 teaspoons of each -- steak seasoning, granulated garlic, five spice powder, salt and pepper. Set aside. In a large skillet or a wok heat vegetable oil (or other light colored oil) over medium high heat. Add the chicken. Allow to cook for a few minutes (or until no longer pink) and then add the mushrooms. Add the black beans. Stir well. Add the additional vegetables. Allow to cook and then add the dry spices (red pepper flakes, five spice powder, pepper, Essence, Chili powder, basil. Cook and stir for a few more minutes so the spices are evenly distributed on the chicken and vegetables. Add the soy sauce and stir well. Add the all fruit spread and stir well. At this point the black beans should start breaking down to make the sauce a little bit thicker. Keep stirring well for another 3 minutes or so. Serve with the rice.

Enjoy! As a side note this dish would be great with bean sprouts and sugar snap peas as well. Also topping it with fresh cilantro or green onions would also be fantastic.

Happy Thursday!

3 comments:

Christina said...

Yum! I can't wait to try this. Great recipe.

CTB said...

You had me at black bean . . . :)

Little Pink Magnolia said...

Ooh this looks good, I'll have to try it. It's nice that most, if not all, of the ingredients are things that most people already have in the house.