Mouth-Watering Mediterranean Stir-Fry
Timothy Hennessy, RHN, RNCP
The sunny flavours of the Mediterranean are guaranteed to brighten a dark winter’s day.
2 Tbsp (30 mL) grapeseed oil
2 cloves fresh garlic, minced
1 Tbsp (15 mL) fresh rosemary, chopped
5 oz (142 g) boneless, skinless free-range chicken breast, thinly sliced into strips
1 medium onion, thinly sliced
1 cup (250 mL) broccoli rabe, chopped in 1 in (2.5 cm) pieces
1 cup (250 mL) small cauliflower florets
1 cup (250 mL) parsnips, peeled and thinly sliced
1 cup (250 mL) kale leaves, washed well and chopped
1/3 cup (80 mL) kalamata olives, pitted and chopped
1/4 cup (60 mL) capers, rinsed and drained
1/3 cup (80 mL) sundried tomatoes, chopped
1 Tbsp (15 mL) balsamic vinegar
Warm wok over medium-high heat and add 1 Tbsp (15 mL) grapeseed oil. Add garlic, rosemary, and sliced chicken. Cook, stirring constantly, for 5 minutes or until meat is cooked through with no pink visible. Remove to a plate, cover, and keep warm.
Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) grapeseed oil. Add onion, broccoli rabe, cauliflower, parsnips, and kale. Cook, stirring constantly, until crisp-tender, about 5 minutes.
Add olives, capers, and sundried tomatoes and toss well. Add chicken and heat through, stirring constantly, for about 1 minute.
Add balsamic vinegar, mix to combine flavours, and serve.
Makes 4 servings.
Each serving contains: 177 calories; 11 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 4 g fibre; 318 mg sodium
Pairing tip: Pair with a glass of Italian Barbera wine with its refreshing acidity or a lemon-flavoured mineral water for a nice citrus bite.
Source: "Wonderful Winter Stir-Fries", alive #339, January 2011
