Stir-friend veal and green beans can be made faster than sending out for Chinese food.
It takes several minutes to gather the ingredients for stir-fried dishes, but only a few minutes to cook. Try lining up all the ingredients on a plate or cutting board in order of use; then you won't have to keep referring to the recipe while cooking.
Sherry is combined with soy sauce to make a flavorful sauce. Fat-free, low-salt chicken broth can be used instead.
Shortcut tip: Omit the rice recipe and serve the stir-fried veal over plain rice.
This meal contains 570 calories per serving with 20 percent of calories from fat.
Hints:
* Your wok or skillet should be very hot so the veal will be crisp.
* Boneless, skinless chicken breast can be substituted.
* Two crushed garlic cloves can be used instead of purchased minced garlic.
Quick-Fried Diced Veal
1/4 cup sherry
3 tablespoons low-salt soy sauce
4 teaspoons minced garlic
3/4 pound veal cutlet
1/2 tablespoon cornstarch
1 1/2 teaspoons sesame oil, divided use
1/2 pound green beans, trimmed and cut into 2-inch pieces (2 cups)
2 cups peeled and cubed cucumber
In a small bowl, mix sherry, soy sauce and garlic. Cut veal into 1-inch pieces and add to marinade. Set aside while preparing remaining ingredients.
Remove veal from marinade, reserving marinade. Toss veal in cornstarch and set aside. Heat 1/2 teaspoon sesame oil in a wok or skillet over high heat. Add green beans and stir-fry 2 minutes or until beans are tender. Remove beans to a plate. Add remaining 1 teaspoon oil to the wok and then the veal. Stir-fry 1 minute and return the green beans to the wok. Add the marinade and cucumber. Stir-fry 2 minutes. Remove to a plate. Use the same wok for the rice dish. Makes 2 servings.
Per serving: 330 calories (19 percent from fat), 6.8 grams fat (1.4 grams saturated, 2.3 grams monounsaturated), 132 milligrams cholesterol, 40.5 grams protein, 19 grams carbohydrates, 4.8 grams fiber, 1,020 milligrams sodium.
Simple Fried Rice
1 package microwaveable brown rice
1/2 tablespoon sesame oil
1/2 cup frozen peas (defrosted)
1/2 tablespoon low-salt soy sauce
Freshly ground pepper to taste
Cook rice according to package instructions. Measure 1 1/2 cups rice (reserve the rest for another meal). Add the sesame oil to the wok over high heat. Add the rice and peas. Stir-fry 1 minute. Add the soy sauce and stir-fry 30 seconds. Add pepper to taste. Divide between 2 dinner plates and serve veal and sauce on top. Makes 2 servings.
Per serving: 240 calories (23 percent from fat), 6.1 grams fat (0.9 gram saturated, 2.1 grams monounsaturated), no cholesterol, 5.9 grams protein, 34.6 grams carbohydrates, 3.0 grams fiber, 202 milligrams sodium.
Linda Gassenheimer's latest cookbook is "The Flavors of the Florida Keys" (Atlantic Monthly Press, 2010).
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