Fraiche Food, Fuller Hearts by Jillian Harris & Tori Wesszer

Author:Jillian Harris & Tori Wesszer [Harris, Jillian & Wesszer, Tori]
Language: eng
Format: epub
Publisher: Penguin Canada
Published: 2023-09-19T00:00:00+00:00

1. MARINATE THE CHICKEN, TOFU, OR PRAWNS: Place the chicken, tofu, or prawns in a large bowl or resealable container.

2. In a small bowl, whisk together the water, green onions, soy sauce, oyster sauce, sesame oil, cornstarch, powdered chicken broth, ginger, garlic, salt, and white pepper. Pour the sauce over the chicken, tofu, or prawns. Marinate chicken or tofu, covered, in the fridge for at least 3 hours or up to overnight. Marinate prawns for 1 hour.

3. FRY THE CHOW MEIN NOODLES: Bring a large pot of water to a boil over high heat. Add the chow mein noodles and cook until tender, 1 to 2 minutes. Drain the noodles and transfer to a large bowl. Add the soy sauce, oyster sauce, and avocado oil and mix until combined.

4. Heat a large nonstick frying pan over medium-high heat. Once the pan is hot, add the chow mein noodles and cook, stirring occasionally, until golden brown, about 5 minutes. Transfer the fried noodles to a large serving dish and set aside, keeping them warm. Set aside the frying pan (no need to wipe it clean).

5. MAKE THE CHOW MEIN: In a small bowl, whisk the eggs with the milk and salt and pepper to taste.

6. Heat 1 tablespoon (15 mL) of the avocado oil in the frying pan over medium heat. Pour in the egg mixture and tilt the pan so the eggs fully cover the bottom. As the eggs start to set, use a rubber spatula to drag the cooked edges into the centre of the pan. Tilt the pan again so the uncooked egg moves to the edge of the pan. Carefully flip the omelette and continue cooking until just set. Transfer the omelette to a cutting board. Cut the omelette into ½-inch (1 cm) strips.

7. Heat the pan (no need to wipe it clean) over medium heat. Add the chicken, prawns, or tofu along with their marinade and cook, stirring occasionally, until the chicken or prawns are just cooked through, or until the tofu is heated through. Reduce the heat to medium-low, add the water, and simmer, stirring occasionally, until the sauce thickens, 2 to 3 minutes.

8. Heat the remaining 1 tablespoon (15 mL) avocado oil in a wok or stir-fry pan over medium-high heat. Once the oil is hot, add the garlic, cabbage, and carrots and cook, stirring occasionally, 3 to 5 minutes. Add the bok choy, sweet peppers, and bean sprouts and cook, stirring occasionally, until tender, about 3 minutes. Add the cooked chicken, prawn, or tofu mixture and stir to combine.

9. Spoon the mixture over the fried chow mein noodles. Top with the egg and garnish with the green onions.

Vegetarian: Use vegetarian stock concentrate and tofu.

Vegan: Use tofu and egg-free noodles. Replace the oyster sauce with equal parts soy sauce and water, use vegetarian stock concentrate, and skip the egg or use a store-bought egg replacer.

Gluten-free: Use gluten-free soy sauce or tamari, gluten-free oyster sauce, gluten-free noodles, and gluten-free broth mix.

Nut-free: If using non-dairy milk, use a nut-free option.

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