How to Make Sweet Potato, Pea, Broccoli,& Quinoa Stir Fry
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Amy RioloHarris Teeter
Author, Cooking Instructor, Food Writer, Culinary Consultant
amy@amyriolo.com
Amy Riolo is an internationally recognized culinary expert specializing in Middle Eastern and Mediterranean culture and cuisine. As a cookbook author, lecturer, food historian, food writer, culinary consultant, and cooking instructor, Amy promotes her philosophy of cooking and living with both pleasure and health. Her first book, Arabian Delights; Recipes & Princely Entertaining Ideas from the Arabian Peninsula has received rave reviews (Capital Books). Her second book Nile Style; Egyptian Cuisine and Culture (Hippocrene Books) will be released in spring 2009. She is also completing The Mediterranean Diabetes Cookbook, (American Diabetes Association) which will be released in spring 2010.
Amy’s popular lectures range in topics and include everything from Middle Eastern business etiquette to the history of various cuisines. She has been an invited guest speaker for the Embassy of the Arab Republic of Egypt, Welcome to Washington International, Montgomery College, Les Dames D’Escoffier, The Baltimore-Luxor-Alexandria Sister City Committee and the Mycological Association of Washington, DC. Amy also makes frequent appearances on numerous television and radio programs both in the United States and Egypt including Fox TV, Montgomery and Fairfax County TV, Nile TV and WHYY.
Amy currently writes the “Culture and Cuisine” feature for the Baltimore- Luxor-Alexandria Sister City Committee. She has also written articles for Cooking Light Magazine, Azizah Magazine, and the Kulanu newsletter. A graduate of Cornell University, Amy has experience in vocational, recreational, and children’s instruction, as well as corporate team building and cultural/culinary events. Her knowledge of the Italian, French, Spanish, and Arabic languages has enabled her to interpret many cultures and cuisines with intimacy and ease. She regularly teaches cooking classes at Sur la Table in Arlington, Virginia, and for private organizations.
A successful culinary consultant, Amy enjoys developing menus, recipes, training seminars, and themes for corporations, restaurants, and hotels. Amy is often asked to work as a consultant for museums where she creates menus and décor which represent the theme of new collections. In addition, she works with curators to incorporate sensory components like scent, touch, and taste into the schedule of events, allowing museum patrons to fully experience each exhibit.
Amy is a member of The International Association of Culinary Professionals, Culinary Historians of Washington, Les Dames d’Escoffier, Slow Food DC, Welcome to Washington International (where she co-chairs the Gourmet Committee), Cornell Club of Washington, the Women’s National Book Association, and the Baltimore – Luxor – Alexandria Sister City Committee (Where she is the chairperson of the Baltimore Friends of the Alexandria Library). Amy is based in the Washington DC, area and maintains a home in Egypt. She is currently organizing culinary tours to both the Mediterranean and Middle East.
How to Make Sweet Potato, Pea, Broccoli,& Quinoa Stir Fry
Amy Riolo will show you how to a sweet potato, pea, Quinoa and broccoli stirfy.
How to Make Sweet Potato, Pea, Broccoli,& Quinoa Stir Fry
Ingredients
1 tablespoons natural honey
3 tablespoons soy sauce
1/4 teaspoon dried crushed red pepper
2 1/2 tablespoons Asian sesame oil
1 large yellow onion, diced
1 8-ounce yam (red-skinned sweet potato), precooked, peeled, cut in half lengthwise, then crosswise into 1/3-inch-thick slices
2 teaspoons chopped peeled fresh ginger or 1 teaspoon dried ginger
Freshly ground pepper
4 cups frozen broccoli florets (about 8 ounces), thawed and drained
1 cup frozen sweet peas, thawed and drained
2 cups cooked quinoa
Instructions
Stir 1/4 water with first 3 ingredients in small bowl until honey dissolves. Set sauce aside.Heat oil in large wok or large skillet over high heat.Add onion, and sauté until tender, about 2 minutes.Add yam, and ginger. Stir to coat; sprinkle with salt and pepper. Add sauce. Cover, reduce heat to medium-high, and cook for 1 minute.Add broccoli, and peas, toss to coat and cook for 5 minutes, or until slightly tender.Serve stir fry with over a bed of quinoa.
Transcripts
Amy Riolo: Hi! I am Chef Amy Riolo for Harris Teeter and today, we are making sweet potato, pea, Quinoa and broccoli stir fry.
To begin we'll need:1 tablespoons natural honey 3 tablespoons soy sauce1/4 teaspoon dried crushed red pepper 2 1/2 tablespoons Asian sesame oil1 large yellow onion, diced1 1/2 lb. yam peeled, cut in half lengthwise, and crosswise into 1/3-inch-thick slices2 teaspoons chopped peeled fresh ginger or 1 teaspoon dried gingerFreshly ground pepper4 cups frozen broccoli florets, thawed and drained1 cup frozen sweet peas, thawed and drained2 cups cooked quinoa.
So to begin the stir fry I have got our wok nice and heated or medium high heat and if you don't have wok at home you could just use a large skillet, that's okay, and then I am going to mix together some ingredients. A quarter cup water with a tablespoon natural honey, three tablespoon Soya sauce and a quarter teaspoon dried crushed red pepper and stir just until the honey dissolves, and then we'll set the sauce aside.
And as soon as our wok is hot we could go ahead and add in our two and a half tablespoons Asian Sesame oil and then we'll just turn to coat the bottom. Next, I am going to add in a half pound of yam which you have been precooked and two teaspoons chopped peeled fresh ginger or one teaspoon dried ginger. Then I am going to stir it to coat these.
You can see because I have already cooked the sweet potato it's just turning in almost to a paste. I am going to go ahead and add in my one large yellow onion,diced. Next, I will add in my one cup frozen sweet peas, four cups frozen broccoli florets. I am going to give that a little bit of salt.
Once you have those combined, you can pour in your sauce and the bottom is already boiling because it's so hot and then I am just going to cover the top of the pan and turn my heat down to about a medium low and we'll let it cook for about five or ten minutes just until the vegetables are tender.
So now we can check on our stir fry, the sauce has really come together, the broccoli is just tender enough that it breaks when we put our spoon through it, so that's what we need.
We can go ahead and plate it our Quinoa and this is our already cooked Quinoa. If you have never cooked Quinoa before it's a very, very simple. All you have to do is boil it with about double the amount of water to Quinoa and now I am just going to add my broccoli and my sweet potato and peas.
So now we finish plating out sweet potato, pea, broccoli and Quinoa stir fry and I am going to have a taste. It's really great. I like it because some of the components are chewy and some are smooth, so you have a lot of different textures going on. I hope that you make this at home and enjoy it.
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