Frying high the low-fat way Wok this way to turkey shanghai

FAST & FRESH

August 04, 1993|By Rita Calvert | Rita Calvert,Contributing Writer

This low-fat dish is a speedy stir-fry that even the kids will love, especially with the presence of noodles. With stir-fry, tiny pieces of food are sauteed in a large pan with very little fat over high heat with continuous tossing and stirring.

The secret to even cooking is in the slicing and chopping. Meat and vegetables need to be cut in small and similar shapes.

While stir-fry is an efficient, streamlined technique, it's essential to get organized before cooking begins. All the ingredients should be assembled, chopped and laid out to cook next to the stove top. The cooking goes so quickly that you don't have time for in-between prep.

The ramen noodles can be cooked ahead of time and kept warm until the stir-fry is finished. These inexpensive packets of noodles are usually found in the soup aisle of local supermarkets. They come under many Americanized names such as Oodles of Noodles. Discard the seasoning packet (it's loaded with MSG imitation flavorings) and cook the noodles in plain water.

Any fresh fruit, such as strawberries and sliced nectarines would make a refreshing finish for your dinner.

Items you should have as staples are: vegetable oil, carrots, fresh garlic, orange juice, soy sauce, cornstarch, scallions (green onions).

Here's your 10-item-or-less shopping list: 1 pound boneless, skinless turkey tenderloin, 1 red or green bell pepper, 8 ounces string beans, fresh ginger, 2 packages ramen noodles, and fresh nectarines and strawberries or other fruits.

Tip: Boneless skinless chicken breasts or fresh filets of fish can be substituted for the turkey.

Turkey shanghai

Serves 4

1 pound boneless skinless turkey tenderloins, cut into 1/2 -inch thick strips

2 tablespoons vegetable oil, divided

2 carrots, shredded

1 red or green bell pepper, seeded and thinly sliced

8 ounces string beans, ends snipped and cut on the diagonal into 2-inch lengths

2 cloves fresh garlic, minced

1 teaspoon fresh minced ginger

3 to 4 cups cooked ramen noodles

GLAZE:

1 cup orange juice

3 tablespoons soy sauce

2 teaspoons cornstarch

1/3 cup finely sliced scallions

First mix all glaze ingredients together making sure cornstarch has dissolved.

In a large skillet or wok, heat 1 tablespoon vegetable oil until hot over medium high heat. Add turkey strips and stir-fry 3 to 5 minutes or until turkey is lightly browned. Remove turkey to a platter and cover to keep warm.

In same pan, over medium high heat, add 1 more tablespoon oil and add green beans, bell pepper and carrots. Stir-fry 4 minutes and then add garlic and ginger and stir-fry 2 more minutes. Add glaze and continue to toss ingredients while heating. Return turkey to pan with vegetables and cook until all is hot and glaze has thickened. Serve over individual portions of hot noodles.

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