Wednesday, February 21, 2007

Random Recipe: Peanut-Mustard Chicken with Veggies

Since my heath and fitness regimen requires that I eat nothing but good, healthy foods with low sodium, sugar and wheat, you can imagine that the diet can get a little... well, bland, after a while. I got tired of eating the same three things for dinner, so I took matters into my own hands last night and tried something different.

If you're trying to eat healthy and you're scared that the food won't taste good, or if you don't have a lot of time to prepare dinner--or if you're just someone who doesn't know how to cook--then this original concoction (made from store-bought ingredients) is the perfect dish for you. It's delicious, takes less than 15 minutes to prepare, and there's virtually no salt or sugar to worry about. Give it a try and let me know what you think.

The following recipe serves one person (with left-overs, depending on how hungry you are), so double or triple the recipe for more people.

Ken's Peanut-Mustard Chicken and Vegetable Stir-Fry


One large boneless chicken breast
One bag frozen stir fry veggies
1/4 cup pearl onions (or chopped red onions)

1 tablespoon Beaver brand honey mustard (or honey mustard of your choice)
1 tablespoon Terrapin Ridge Hickory Honey mustard
1/2 tablespoon unsalted creamy peanut butter

1/2 teaspoon black pepper

In a wok, cook chicken on high in 1 tablespoon olive oil until about halfway cooked through, then add veggies and pearl onions. Cook on high for about 5 to 6 minutes, or until veggies are soft but crisp and chicken is fully cooked. (Add a little spring water here and there as needed if olive oil cooks away.)

Turn off heat. Immediately add mustards and peanut butter, then just a little bit of spring water and the pepper, and stir until ingredients create a "sauce." Serve immediately, or chill and serve later as a "chicken salad" entree.

NOTE: Vegetarians can, of course, substitute tofu for chicken. If you wish, you can also add peanuts, raisins or both to the dish. For the veggies, I prefer Trader Joe's stir-fry veggies (bok choy, sugar snap peas, and kale), but last night I made it with a bag of frozen veggies that included carrots, edamame, cauliflower, green beans and red peppers. Brocolli is also a great ingredient.

* Can be found at Ralph's grocery store
** Can be found at Whole Foods grocery store



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