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Mouth-Watering Mediterranean Stir-Fry


    Mouth-Watering Mediterranean Stir-Fry

    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


    Mouth-Watering Mediterranean Stir-Fry




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