Aug 7, 2009

Jack’s Chinese Stir Fry Veggies Recipe

This taste good and is healthy.

5 Gloves of Fresh Garlic (produce section)
1 Lemon (produce section)
1 Large Fresh Green Whole Cabbage (produce section)
1 Red Onion (produce section)
Fresh Garden Celery (produce section)
4 Large Fresh Mushrooms (2 white, 2 brown) (produce section)
Fresh Garden Parsley (produce section)
Handful of Fresh String Beans (produce section)
Handful of Snow Pea Pods (produce section)
Handful of Bean Sprouts (produce section)
Bag of Baby Carrots (produce section)
Orange Juice, pulp free (unfrozen)
1 small can of water chestnuts (usually in Asian section of grocery store)
Table Salt
Fresh Ground Black Pepper
Garlic Powder (spice section)
1 Uncooked Boneless Chicken Breast (butcher section)
6 uncooked large shrimp (butcher section)
Soya Sauce (regular)
Olive Oil
Rice (instant rice is Ok)

Cooking Items and Utensils: 

1 Chinese Wok with lid 

Medium Size Pot or Rice Cooker
1 Large Metal Cooking Spoon
Can Opener
Measuring Cup

Sharp Paring or Kitchen Knife 

Chopping Board
Large Bowl

Soup Bowls 

Paper Towels 


Zest Scrapper Tool

Preparation Directions:
Step # 1: Lemon Zest and Juice ....
Using Zest Tool, peel about a one tablespoon of lemon skin zest, set aside.
Cut lemon in half.

Step # 2: Chicken ....
Clean (wash Chicken thoroughly).
Cut chicken into 2-inch wide strips.
Place in mixing bowl
Add the following …
3 tablespoons of Soya Sauce
1 tablespoon of Fresh Ground Black Pepper
1/2 teaspoon of Garlic Powder
1 tablespoon of Lemon Juice
stir, set aside

Step # 3: Vegetables ....
Slice Mushrooms.
Cut 2 stalks of Fresh Celery – cut length in half and then into diagonal small 1-inch pieces.
Chop about 1/3 cup of Fresh Parsley.
Chop 1/3 of cup of Red Onion.
Cut Green Whole Cabbage in half, using half only, remove white center, separate leaves, wash, drain. Cut into approximately 2 inch long by 4 inch wide pieces.
Finely Chop 5 Gloves of Garlic.
Cut 5 Baby Carrots into smaller pieces.
Wash, cut ends off string beans, diagonal cut into 1/4 inch pieces.
Wash and drain snow pea pods and bean sprouts (leave whole,
don’t cut).

Step # 4: Shrimp ….
Wash, peel and devain the 6 Large Shrimp.
Place is bowl, add one tablespoon of lemon juice, some fresh ground black pepper, pinch of salt, 1/2 teaspoon of garlic powder, stir thoroughly.

Step # 5: Water Chestnuts ….
Open can, drain off water.

Cooking Instructions:
First Cook RICE and set aside.

Stir Fry Cooking Instructions:
Step # 1 …
Place Wok on top of stove. On High Heat for about one to two minutes.
Add 2 tablespoons of Olive Oil once wok is hot.
Add in shrimp.
Using large metal cooking spoon, stir frequently, cook until they turn orange and curl, remove, set aside.

Step # 2 …
Still on high heat.
Add about another 2 tablespoons of Olive Oil.
Pour in Chicken Strips with Liquid Sauce mixture.
Using large metal cooking spoon, stir frequently, cook until done, but do not over cooked.
Remove, set aside.
Place in same bowl as shrimp.

Step # 3 …
Still on high heat.
Add about another 1 tablespoon of Olive Oil.
Add in the following Ingredients …
Baby Carrots.
String Beans.
Red Onion.
Sliced Mushrooms.
1 tablespoon of Fresh Ground Black Pepper.
Using large metal cooking spoon, stir frequently until almost cooked.
Now add in the following Ingredients …
On Medium Heat ..
Snow Pea Pods.
Bean Sprouts.
Chopped Garlic.
1/2 Cup of Orange Juice.
Lemon Zest.
Stir frequently, bottom to top, turnover, until almost cooked.
Now add in the following Ingredients …
1/2 Cup of tap water.
Water Chestnuts.
1 tablespoon of Soya Sauce.
Cook about 11/2 minutes, stirring frequently.
Now add in Cabbage.
Sprinkle lightly with table salt.
Cover Wok with lid. You can use aluminum foil.
Cook until Cabbage is tender but not too done.
Turn off fire, remove lid, stir thoroughly.

I usually serve this in a Large Soup Bowl.
Dip up one good large metal spoon full of Rice.
Cover Rice with Stir Fry Veggies, Shrimp, and Chicken.
Serve. Feeds about 4 adults.
This is a meal in itself.

Now You're Cooking with JACK
Just Another One of Jack's Famous Recipes
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