Lemony Chicken and Mushroom Stir-Fry with Quinoa

In a wok—or a large skillet—you can stir up this dish in 40 minutes, which makes it the answer when you’re up for flavor and low-fat fare. For quick work of the ginger, use a fine-rasp grater; microplane is a popular brand. You can substitute turkey breast, shrimp, or vegetable protein, such as soy, for the chicken. And replace the quinoa with brown rice or couscous to suit your taste.

Serves 4 • Prep Time: 15 minutes • Cook Time: 35 minutes

 

2  teaspoons grated lemon zest

3  tablespoons fresh lemon juice

2  tablespoons soy sauce

2  tablespoons dry sherry or chicken broth

2  tablespoons grated fresh ginger (see here)

1  teaspoon sugar

1  tablespoon water

2  teaspoons cornstarch

8  ounces boneless, skinless chicken breasts, cut crosswise into 1/2-inch strips

Salt and 1/4 teaspoon freshly ground black pepper

1  cup quinoa

11/2  cups water

2  teaspoons grapeseed or olive oil

8  ounces fresh mushrooms, thinly sliced

1/2  large red bell pepper, seeded and thinly sliced

2  large cloves garlic, minced

6  ounces baby spinach

1. Whisk the lemon zest, lemon juice, soy sauce, sherry, ginger, and sugar together in a bowl. Whisk in the water and cornstarch until the cornstarch dissolves. Sprinkle the chicken strips with pepper and add them to the marinade.
2. Rinse the quinoa twice to remove the soapy natural coating. Bring the water to a boil in a medium saucepan over medium-high heat. Stir in the quinoa, cover, and reduce the heat to medium-low. Cook for 15 to 20 minutes, until the quinoa has popped open and is tender. Fluff with a fork, season with salt and pepper, and keep warm.
3. Heat a wok or large skillet over medium-high heat for 3 minutes. Add the oil and tilt to coat. Remove the chicken from the marinade, reserving the marinade, and stir-fry for 2 minutes. Add the mushrooms, bell pepper, and garlic and stir-fry for about 3 minutes, until the mushrooms are browned at the edges. Add the remaining marinade and cook , stirring, for about 11/2 minutes, until the sauce is reduced to a glaze. Mix in the spinach.
4. To serve, portion the quinoa onto plates and top with the stir-fry mixture.

Calories 157 • Total Fat 4.5g • Saturated Fat 1g • Carbohydrates 11g • Protein 16.5g • Dietary Fiber 2g • Sodium 377mg

Energy Balance!

Gardening as Therapy for Body and Soul

 

In the August 2003 Cancer Nursing, it was reported that researchers at the University of Michigan School of Nursing found that participating in activities that involve nature improved the ability to think clearly, keep track, set goals, and start a task and follow it through—in a study of women treated for breast cancer. According to researchers, the restorative effects of communing with nature may be partially due to the feelings of respite they induce.

“These activities aren’t the kind that hit you over the head,” said Bernadine Cimprich, an associate professor of nursing at the University of Michigan School of Nursing and the study’s lead author. “They give you enough room to reflect on things, to ponder your values and priorities. They move you away from daily demands and pressures.”

According to Dr. Max Wicha, director of the University of Michigan Comprehensive Cancer Center, “In pioneering research [Cimprich], has come up with some very important observations on how breast cancer patients’ lives can be changed for the better through interactions with the natural environment.” As we all know, wearing gardening gloves and protective clothing makes gardening fun and cuts down on the knicks and scrapes, and reduces the risk of lymphedema, as well.