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Stir-Fried Chicken With Snow Peas

Stir-fries can be simple or sophisticated, Asian or not. Think of them as one-pot meals. Stir-frying is one of the fastest ways to cook, especially on a busy weeknight when you want to get out of the kitchen in a hurry.

The prep work – assembling a cooking sauce, cutting meats and vegetables – is the most time-consuming part of the process, and even that doesn't take so long. For a really quick turn-around, take care of those tasks in the morning and refrigerate the ingredients.

A classic Asian stir-fry depends on just a few key accents: scallions, garlic, fresh ginger, soy sauce, toasted sesame oil, sugar and salt, and a little cornstarch to thicken the sauce. Use the same seasonings and create your own meat and vegetable combinations.

The stir-fry method requires cooking with a relatively small amount of fat over high heat while keeping the food moving. Because the heat is so high, it's important to use oil that has a high smoke point like safflower or peanut oil.

Flat bottom woks (the word means “cooking vessel”) work well on a home stove; a slope-sided sauté pan also can be used. Forget electric woks; they simply don't get hot enough.

Here are more pointers:

The foods to be cooked together should be cut into uniform, bite-size pieces.

Onions, peppers and mushrooms are the most popular vegetables for stir-fries, as they can cook together with the meat. Firmer vegetables like carrots or broccoli should be blanched briefly to soften them first.

Stir-fry the meat first, and set aside. Add the other ingredients to the pan in the proper sequence – longest-cooking first, shortest-cooking last.

Do not try doubling the amount of food in the pan; it won't cook properly. One pound of meat is the most you should use. If you need to double the recipe, make two batches.

Stir-Fried Chicken With Snow Peas

4 servings

• 1 pound boneless, skinless chicken breast (about 3 halves), placed in the freezer long enough to firm up
• 1 tablespoon soy sauce
• 4 tablespoons dry sherry (divided use)
• 2 tablespoons oyster sauce
• 1 tablespoon toasted (Asian) sesame oil
• 1/2 teaspoon sugar
• 3 tablespoons peanut oil or vegetable oil
• 1 tablespoon minced garlic
• 2 teaspoons minced fresh ginger
• 10 ounces fresh snow peas, trimmed and cut into-1 inch pieces
• 1/2 cup water chestnut slices
• 1 tablespoon cornstarch mixed with 2 tablespoons cold water
• 2 tablespoons chopped scallions

Cut chicken across the grain into slices about 1/4 inch wide and 2 inches long. Mix the chicken slices with the soy sauce and 1 tablespoon sherry; set aside. Mix the oyster sauce, 3 tablespoons sherry, sesame oil and sugar; set aside.

Heat wok or skillet over high heat until it is very hot; drizzle 1 tablespoon oil around circumference of pan to lightly coat sides. Scatter half the chicken on bottom and stir-fry until seared and opaque, about 1 minute; transfer to a serving dish.

Add another tablespoon oil, and cook remaining chicken the same way; add to serving dish.

Drizzle in remaining oil; add garlic, ginger, snow peas and water chestnuts. Stir-fry until snow peas are tender crisp; about 30 seconds.

Return cooked chicken to wok, stir in oyster sauce mixture and stir-fry to coat. Stir in cornstarch mixture and stir-fry until juices are saucy and glossy. Top with scallions and serve immediately over hot rice.

Per serving (without rice): 360 calories (45 percent from fat), 14.8 g fat (2.5 g saturated), 51.3 mg cholesterol, 23.5 g protein, 15.5 g carbohydrates, 2.5 g fiber, 561.2 mg sodium.

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