Saturday, July 26, 2014

The Best Stir Fry Ever! With chicken, beef, or pork.

The Best Stir Fry Ever!

This is a recipe I make for dinner all the time. Once you track down all of the ingredients it's an easy recipe. Once you try it you will want to make it all the time. If you are not sure what dark/sweet soy sauce is you can see my explanation of what it is in this post. My girlfriend put together all of the detailed nutrition information for this recipe which can be found at the bottom. Hope you all enjoy it.

4 tbsp / 60ml oyster sauce
2 tbsp / 30ml soy sauce
2 tbsp / 30ml dark/sweet soy sauce
2 tbsp / 30ml water
2 tsp / 10ml cornstarch
2 med-large broccoli heads
6 small carrots
1 lb / 450g beef/chicken/pork
4-6 cloves garlic
1 tbsp / 15ml shaved ginger
2 tbsp / 30ml canola oil
1 tbsp / 15ml sesame oil


  1. Prep vegetables, peel them, cut carrots into circles, cut broccoli to bite-sized pieces, cut meat into small cubes.
  2. Mix soy sauces and oyster sauce, set aside.
  3. Mix starch and water, set aside.
  4. In a wok, Add canola, meat, garlic, ginger (in order) on high. Cook for 1-2 minutes, add sesame oil.
    Cook on high until meat is almost entirely cooked, add carrots.
  5. Cook 5 minutes, add broccoli and sauce mix, then cover and stir occasionally.
  6. Cook 5-10 min, until broccoli darkens. Add starch mix, cook until sauce thickens and coats stir fry evenly.
  7. Top with sesame seeds and serve with rice or chow mein.

Nutrition Information

Makes 6 Servings

Nutrition Per Serving, Without Meat: 211 calories; 8g fat (1g sat, 3g mono, 3g poly); 0 mg cholesterol; 30 g carbohydrates, 14g sugar; 8 g protein; 5 gfiber; 981 mg sodium; 208 mg potassium, Vitamin A 228%, Vitamin C 310%, Calcium 13%, Iron 10%

Nutrition Per Serving, With Beef: 338 calories; 20g fat (4g sat, 3g mono, 3g poly); 44 mg cholesterol; 30 g carbohydrates, 14g sugar; 23 g protein; 5 gfiber; 1215mg sodium; 208 mg potassium, Vitamin A 228%, Vitamin C 310%, Calcium 13%, Iron 20%

Nutrition Per Serving, With Chicken Breast: 330calories; 11g fat (1g sat, 3g mono, 3g poly); 0 mg cholesterol; 30 g carbohydrates, 14g sugar; 27 g protein; 5 gfiber; 981 mg sodium; 208 mg potassium, Vitamin A 228%, Vitamin C 310%, Calcium 13%, Iron 10%

Nutrition Per Serving, With Pork Loin: 404 calories; 20g fat (4g sat, 8g mono, 4g poly); 59 mg cholesterol; 30 g carbohydrates, 14g sugar; 30 g protein; 5 gfiber; 1023mg sodium; 568 mg potassium, Vitamin A 228%, Vitamin C 310%, Calcium 15%, Iron 13%

Nutrition Per Serving,½ Cup Rice: 100 calories; 23 g carbohydrates, 2 g protein; Iron 4%

Monday, October 28, 2013

Taco Sauce

Taco Sauce

This is used in my Chicken Enchiladas recipe. Goes great with Mexican dishes or anything you want to add a bit of spice to.

8 oz / 250ml Tomato Sauce
⅓ cup / 80ml Water
¼ tsp / 1.25ml Chili Powder
1.5 tsp / 7.5ml Cumin
1.5 tsp / 7.5ml Instant Minced Onion
1 tbsp / 15ml White Vinegar
½ tsp / 2.5ml Garlic Powder
½ tsp / 2.5ml Garlic Salt
¼ tsp / 1.25ml Paprika
¼ tsp / 1.25ml Sugar
¼ tsp / 1.25ml Cayenne Pepper


  1. Add all ingredients to a saucepan and cook on low heat for 15-20 minutes, stirring every few minutes.
  2. Remove from heat and cool for 5-10 minutes before serving.

Chicken Enchiladas Recipe

Chicken Enchiladas

These are delicious right out of the oven or warmed up in the microwave or oven the next day as leftovers. Recipe for home made taco sauce can be found here.

2lb / 900g Chicken Breast or Thighs
1 Medium-Large Onion, Diced
2 cup / 500ml Shredded Cheddar Cheese
1 tbsp / 15ml Dried Parsley
½ tsp / 2.5ml Dried Oregano
½ tsp / 2.5ml Black Pepper
½ tsp / 2.5ml Salt
15oz / 450ml Tomato Sauce
½ cup / 125ml Water
1 tbsp / 15ml Chili Powder
⅓ cup / 80ml Green Bell Pepper, Chopped
3 Cloves Garlic, Minced
5-7 Large Tortillas
About 12 oz / 350ml Taco Sauce
1 tbsp / 15ml Vegetable Oil


  1. Preheat oven to 350°
  2. Cube the chicken and begin cooking it in a wok or frying pan on medium-high heat with about 1 tbsp / 15ml vegetable oil.
  3. While the chicken is cooking, dice the onion and chop the pepper. Set aside 1 cup / 250ml cheese. Don’t forget to stir the cooking chicken every minute or two. 
  4. Fully cook the chicken and drain the excess liquid. Add the chicken and all of the ingredients other than the taco sauce, tortillas, and cheese that was set aside to the wok/frying pan. Cook on medium heat until cheese is melted and all the ingredients are mixed.
  5. Take a medium-large baking pan and fill tortillas with the mixture. Roll them and fill the baking pan with the sauce filled tortillas. Top the rolled tortillas in the pan with the taco sauce and cheese that was set aside. Bake for 20 minutes.

Friday, October 4, 2013

Ingredient Explanations

Dark/Sweet Soy Sauce - This IS NOT the same as light or regular soy sauce. Dark/Sweet soy sauce is very thick and sweet. It can be sometimes be difficult to find. The best places to look are the international food aisle or an Asian market. If you don't have any success locally it can also be found on Amazon.

Thursday, October 3, 2013

Beef Fried Rice Recipe

A recipe for delicious beef fried rice. This makes a great lunch or dinner if you are in a hurry. This recipe freezes well.

Beef Fried Rice

Prep time ~5 minutes
Cook Time ~20 minutes (add another 20 minutes if preparing rice from raw)

Total Calories 2,280
Total Carbs 182g

1lb / 450g Ground Beef
3 Eggs
1 tbsp / 15ml Black Pepper
4 tbsp / 60ml Vegetable Oil
3 cups / 750ml Cooked Rice
2 small / 1 Large Onion
2 tbsp / 30ml Soy Sauce
2 tbsp / 30ml Dark/Sweet Soy Sauce

In a wok begin cooking the ground beef on medium to high heat.
While the beef is cooking beat the eggs and the pepper together and begin cooking them on medium heat.
Continue to stir the eggs until they are fully cooked.
If you think the egg chunks are too big you can cut them, if you are satisfied with them, continue to the next step.
Continue cooking the beef until it is fully cooked then drain the excess fat.
Add all of the ingredients back to the wok and begin to fry at medium to high heat, trying to coat the rice, beef, and onions as evenly as possible.
Fry for about 5 minutes, remove from heat, serve, and enjoy.

Recipe Directory

Beef Fried Rice
Chicken Enchiladas
Stir Fry, The Best Ever!
Taco Sauce