The right oil for the right job ~ Recipe: Asian stir fried chicken with red peppers and broccoli

One of the most frequent questions I get as a culinary instructor is about cooking oils. Which oil do I saute in, which oil do I use for roasting, which oil do I stir fry in? Out of the various methods of cooking, I think that choosing the right stir fry oil makes all the difference whether or not your stir fry is a success. The oil for stir frying should be able to withstand a temperature of 485 without smoking and at the same time provide a clean, smooth fresh flavor without bitterness.

Enter The Republic of Teak Stir Fry Tea Oil. As one of the culinary riches of China, the oil is made from cold pressed tea seeds that have been harvested in the hillsides of southern China tea provinces. This oil is a good fat, loaded with stable omega fatty acids. But more than that, your stir fries will taste light, healthy and just the way they were intended to be.

www.republicoftea.com

ASIAN STIR FRIED CHICKEN WITH RED PEPPERS AND BROCCOLI

Chicken
1 pound boneless skinless chicken breasts, cut into 1 inch long, ½ inch wide strips
1 Tbsp low sodium soy sauce
1 Tbsp rice vinegar
2 tsp arrowroot or cornstarch
1 Tbsp Republic of Tea Stir Fry Tea Oil

Seasoning vegetables
2 tsp Republic of Tea Stir Fry Tea Oil
1 Tbsp peeled grated fresh ginger
3 garlic cloves, minced

Vegetables:

1 medium red bell pepper, cored and sliced
2 celery stalks, thinly sliced
2 cups broccoli florets
1/4 cup low fat, reduced sodium chicken broth

1 recipe of Orange Hoisin Sauce
ORANGE HOISIN SAUCE
makes 3/4 cup
preparation time: 5 minutes

½ cup low fat reduced sodium chicken broth
1/4 cup fresh orange juice
3 Tbsp hoisin sauce
1 Tbsp low sodium soy sauce
2 tsp dark sesame oil
1 tsp sugar
½ tsp grated fresh orange zest
1 Tbsp arrowroot or cornstarch

1. Combine all ingredients except the arrowroot. Whisk until smooth. Add in the arrowroot and whisk again.

Garnish:

1/2 cup toasted almond slivers or cashews

Directions:

1. Prepare the chicken: Mix together the chicken, soy sauce , rice vinegar and arrowroot or cornstarch in a medium bowl. Set aside to marinate for 15 minutes.

 

2. Heat a wok over high heat. Add the 1 Tbsp of oil and add the chicken to the wok. Stir fry the chicken for about 4-5 minutes (or until the chicken is cooked through) and then remove the chicken from the wok and set aside

3. Prepare the seasoning vegetables. Add the 2 tsp oil to the wok. Add in the ginger and garlic and stir fry for 30 seconds.

4. Add the red bell pepper strips and sliced celery. Stir fry for 1 minute. Add in the broccoli and stir fry for 1 minute. Add in the chicken broth, cover and steam for 3 minutes just until broccoli turns bright green and is crisp.   

5. Add in the ORANGE HOISIN SAUCE and cook for 2-5 minutes until the sauce thickens. Add back the chicken and coat the chicken with the sauce. Garnish with either almonds or cashews.

All photographs courtesy of Olga Berman (Mango & Tomato)