Stir-fried 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 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.
Omit the rice recipe below and serve the stir-fried veal over plain rice.
This Asian dish would be well matched by an aromatic viognier.
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 the sherry, soy sauce and garlic. Cut the veal into 1-inch pieces and add to the marinade. Set aside while preparing the remaining ingredients.
Remove the veal from the marinade, reserving the marinade. Toss the veal in the cornstarch and set aside. Heat 1/2 teaspoon sesame oil in a wok or skillet over high heat. Add the green beans and stir-fry for 2 minutes or until the beans are tender. Remove the beans to a plate. Add the remaining 1 teaspoon oil to the wok and then the veal. Stir-fry for 1 minute and return the green beans to the wok. Add the marinade and cucumber. Stir-fry for 2 minutes. Remove to a plate. Use the same wok for the rice dish.
Makes 2 servings.
Nutrition information per serving: 330 calories, 7 grams fat (1gram saturated),132 milligrams cholesterol, 41 grams protein, 19 gramscarbohydrates, 5 grams dietary 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 black pepper, to taste
Cook the 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 for 1 minute. Add the soy sauce and stir-fry for 30 seconds. Season to taste with pepper. Divide between 2 dinner plates and serve the veal and sauce on top.
Makes 2 servings.
Nutrition information per serving: 240 calories, 6 grams fat (1 gram saturated), 0 cholesterol, 6 grams protein, 35 grams carbohydrates, 3 grams dietary fiber, 202 milligrams sodium.
HELPFUL HINTS:
Your wok or skillet should be very hot so the veal will be crisp.
Boneless, skinless chicken breast can be substituted.
2 crushed garlic cloves can be used instead of purchased minced garlic.
COUNTDOWN:
- Marinate veal.
- Prepare other ingredients.
- Microwave rice.
- Stir-fry veal, then rice.
Shopping list:
To buy: 3/4 pound veal cutlet,1 small bottle sherry, 1 bottle low-salt soy sauce, 1 jar minced garlic, 1 bottle sesame oil, 1/2 pound green beans, 1 cucumber, 1 package microwaveable brown rice, 1 package frozen peas.
Staples: Cornstarch, black peppercorns.
