GOOD COOKING : Shaking Up Stir-Fries

Stir-frying has a lot going for it. Not only is everything cooked quickly in a very little bit of oil over very high heat, but most recipes also use a high proportion of vegetables and noodles to meat.

In this recipe, an American inspiration, noodles with turkey, water chestnuts and cilantro are stir-fried and tossed in a slightly sweet, hoisin-based sauce--much like that served with familiar moo shu pork and pancakes.

At the same time, the broccoli and carrots in sesame oil and the Indian-style spinach and red onions could easily be served on the same plate--even as a second course following the noodle appetizer. The flavors are quite different but compatible. Also, unlike most vegetable stir-fries, these vegetables are blanched first in boiling salted water to preserve their color.

MOO SHU-STYLE NOODLES WITH TURKEY, WATER CHESTNUTS AND CILANTRO

1/4 cup hoisin sauce

1/2 cup reduced sodium chicken broth

2 tablespoons seasoned rice vinegar

2 teaspoons peanut oil

1 jalapeno chile, seeded if desired, minced

10 ounces ground turkey

10 small green onions, thinly sliced

1/2 to 1 teaspoon salt

1/2 pound fettuccine, cooked (rinsed and tossed in few drops of oil, if cooked ahead)

1 (8-ounce) can sliced water chestnuts, drained

2 tablespoons minced cilantro

Combine hoisin sauce, chicken broth and vinegar in small bowl. Set aside.

Heat oil in wok or 10-inch skillet over medium-high heat. When hot, add minced jalapeno, turkey, 1/2 green onions and 1/2 teaspoon salt. Stir-fry until turkey is fully cooked, about 3 minutes. Add remaining green onions, fettuccine and water chestnuts along with reserved sauce. Toss to combine well.

Heat through, gently tossing noodles until very hot, about 3 minutes. Adjust seasonings to taste. Add cilantro and mix well. Serve immediately. Makes 3 servings.

Each serving contains about:

501 calories; 2,609 mg sodium; 57 mg cholesterol; 6 grams fat; 76 grams carbohydrates; 34 grams protein; 1.46 grams fiber.

BROCCOLI

AND CARROTS

IN SESAME OIL

Salt

1 cup baby carrots, split lengthwise

4 cups broccoli florets

1 1/2 teaspoons sesame oil

2 large cloves garlic, minced

1 tablespoon grated orange zest

1/4 cup orange juice

Red pepper flakes

Bring large pot of salted water to boil. Add carrots and cook 1 minute. Add broccoli. Cook until both are just barely tender, about 2 to 3 minutes. Drain vegetables in colander and run cold water over to preserve color.

Heat oil in wok or 10-inch skillet. When hot, add garlic, orange zest, carrots and broccoli. Stir-fry until heated through, about 3 minutes. Add orange juice and red pepper flakes. Cook until hot, about 2 minutes. Adjust seasonings to taste. Serve immediately. Makes 3 servings.

Each serving contains about:

81 calories; 144 mg sodium; trace cholesterol; 3 grams fat; 13 grams carbohydrates; 4 grams protein; 1.75 grams fiber.

*

INDIAN-STYLE SPINACH AND RED ONIONS

Salt

2 bunches young spinach leaves, stems removed, rinsed

1 1/2 teaspoons peanut oil

3 large cloves garlic, minced

1 teaspoon cumin seeds

1 (1/2-inch) piece fresh peeled ginger, minced

1 medium red onion, thinly sliced

Bring 2 quarts salted water to boil. When water comes to boil, add spinach leaves. Cook 1 minute. Drain in colander. Cool spinach under running cold water to preserve color. Gently squeeze out some of water, leaving little to moisten rest of dish.

Heat 1 teaspoon oil in wok or 10-inch skillet over medium-high heat. When hot, add garlic, cumin seeds, ginger and onion. Stir-fry, separating onion rings, until onion is tender, about 4 minutes. Add spinach. Stir-fry until hot. Drain excess juices and toss in remaining oil. Adjust seasonings to taste. Serve immediately. Makes 3 servings.

Each serving contains about:

76 calories; 221 mg sodium; trace cholesterol; 3 grams fat; 10 grams carbohydrates; 5 grams protein; 1.72 grams fiber.

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