Around here, there have been a few hints that summer is on its merry way. But the corn guys are not at the Farmer’s Market yet, and my snow and sugar snap peas are still producing as fast as they can. Other than a few days of blissful warmth, we’ve had a wet and cool spring. Which is a good thing, because when I pulled out my summer clothes, I discovered that some of them seemed to have shrunk while they sat folded in the plastic tub in the basement. Yes, I realize that’s odd, but truly, that’s the only explanation I’m comfortable with right now, so I’m going with it.
The point is, I’ve been trying to eat a littlelot lighter. This middle-age thing that happens to women really sucks. (Yes, I’m admitting it: at 49.5 years old, I am most definitely middle-aged. And that’s if I live to be 100; otherwise, I’m just old already.) That half-serving of PopChips, with its 60 whole calories, can make the difference between losing a pound this week or not. Seriously. No matter how much I run and climb hills.
So where am I going with this? I still expect my food to taste fantastic. There is no reason to sacrifice flavor, when at this time of year vegetables are so fresh. This stir-fry dresses the vegetables and chicken or tofu in a light miso sauce that adds a savory note, without obscuring the natural goodness of the vegetables. It also comes together so quickly that you’ll still have time for that walk after dinner. Summer will arrive eventually; it will be too hot for sugar snap peas to grow, and for clothes that cover me from head to toe. I’m determined to be ready, and with recipes like this one, it’s not even a sacrifice.
Miso Chicken (or Tofu) Stir-Fry
Adapted from Eating Well
Ingredients
1/2 cup reduced-sodium chicken or vegetable broth (homemade is best, if you have it)
5 tablespoons white miso (I used reduced-sodium)
4 tablespoons rice vinegar
2 tablespoons mirin (sherry or white wine vinegar and a pinch of sugar can be substituted)
4 teaspoons minced fresh ginger
2 teaspoons canola oil
1 pound boneless, skinless chicken breast, trimmed of fat and thinly sliced*
or 12 ounces tofu, sliced and pressed as I describe here
1 clove of garlic, minced
½ of a yellow or white onion, cut into approximately 1 inch pieces
2 cups summer squash, cut into 3/4 inch pieces (I used small zucchini and yellow squash)
2 cups thinly sliced carrots
1/3 cup water
2 cups sugar snap peas, ends trimmed and strings pulled
3 ounces agretti, cleaned, root ends removed, cut into 2 inch pieces (totally optional, but it adds a nice tangy crunch)
*I place my chicken breasts (flat, and not touching each other) in the freezer for about 20 to 30 minutes before slicing them. This makes it much easier to cut thin slices.
If using tofu, prepare as described here.
Combine broth, miso, vinegar, mirin and ginger in a bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken (or pressed tofu) and cook, stirring occasionally, until browned and cooked through, about 5 to 7 minutes. Transfer to a plate.
Add garlic, onions, and summer squash to the pan, and cook for about 2 to 4 minutes, or until slightly softened, but not yet browned.
Add carrots and water to the pan. Cover and cook, stirring occasionally, until tender-crisp, 2 to 4 minutes. Stir in the miso mixture, the sugar snap peas, the agretti, if using, and the chicken. Cook, stirring occasionally, until the peas are heated through and the sauce is slightly thickened, about 2 minutes. Serve over cooked rice or rice noodles. (I used basmati rice.)
Other Ways to Eat Sugar Snap Peas
Sugar Snap Pea Salad with Spicy Dressing
Pickled Sugar Snap Peas
{ 2 comments… read them below or add one }
The photo makes me want to try this out
It looks very healthy, as I see all those veggies you added!
I’ve never bought miso sauce before, so I may have to try it out!
Hi, Rice Palette! Miso is definitely fun to have in the kitchen. And once you have a container in your fridge, you’ll find a ton of ways to use it.