Chicken and vegetable stir fry with a simple garlic sauce makes for a quick and tasty meal anytime. This recipe proves that a gout friendly does not mean all tofu all of the time.
February marks my two year anniversary without a gout attack. Two years ago in February I had two big ones. That is when I decided to change they way that I ate. Sometimes simple changes to a recipe can make them gout friendly. In this case we use vegetable stock instead of chicken stock. Chicken stock is made with bones and bones are a big NO for gout sufferers.
Stir Frying is a great way to cook small amounts of meat with lots of healthy vegetables. Just keep in mind this is for two servings. I keep my average meat intake less than six ounces per day. Some days I eat more but some days I eat no meat.
One of my goals for this dish is moist and tender tender chicken (or is that two goals?). To achieve this chicken sliced relatively thin is marinated in rice wine, water, soy sauce and cornstarch. This will flavor the chicken, keep it moist and ensure its tender.
Restaurants will marinate the chicken then lightly fry it in a deep fry for less than a minute. It’s a process called velvating. It gives great results but makes a mess in the home kitchen. This way gives a great result just not as tender.
First we need to marinate the chicken: Take eight ounces of chicken sliced relatively thin add one teaspoon rice wine and mix well. Add one teaspoon water and mix well. Add one teaspoon soy sauce and mix well. Add one Tablespoon of cornstarch and mix until no white specks can be seen. If you need to add a few drops of water and mix. Set aside for at least 30 minutes.
Notice the Vegan broth base? It gets added to the sauce to replace chicken stock. Full flavor without using bones. If your not a gout suffer you can just use chicken stock.
Make the sauce: One Cup Vegetable stock, one teaspoon vegan broth base, one teaspoon dark soy sauce, one Tablespoon soy sauce, 1/2 teaspoon black vinegar, one teaspoon raw sugar, 1/2 teaspoon sesame oil, and one and a half Tablespoons cornstarch. Mix all of these and set aside.
For the veggies we have one Tablespoon of roughly chopped and two cups of veggies. Tonight is red bell peppers, onion, cabbage and green beans. I should have balanced the green beans then shocked them in cold water but I was lazy.
Note, do not start cooking until everything is ready. The steps go fast. So have everything ready and close by. Including your plate, fan on and possibly even a window cracked open. The smoke alarm in this apartment is crazy loud, or so I hear…..
I used a wok but use any pan that your comfortable with. To a hot pan add one Tablespoon of oil. Swirl the oil to coat the bottom of the pan. Add the chicken and spread out a little. Let it sear on one side for about 30 to 45 seconds. When it releases flip it over and sear on the other side.
Then stir fry until the chicken changes color and does not look raw. Remove the chicken and set aside.
To the pan add 1/2 Tablespoon of oil. To the oil add the garlic. As soon you can smell garlic cooking (15 to 30 seconds) add your veggies.
Notice some chicken bits were stuck to the wok. This wok is not seasoned as well as my other ones. But this one is flat bottom and works on the glass cook top. Do not worry the bits will flavor the sauce.
Keep tossing the veggies on high heat to get some color on them them. But if things start to burn add your sauce. You do not want to burn the garlic.
Stir the sauce (the cornstarch will sink) add it to the veggies and bring to a boil. When your veggies are almost done add your chicken.
Toss everything, heat your chicken all the way thru and reduce your sauce just a little. It’s now ready to serve.