where we cook up some stir fry which is what we haven't done for a long time we're going to stir fry some chicken and some vegetables you can find our recipes on our web site and you can also download or eat cookbook which is for free so let's get in a walk and you can use electric quark or plain ordinary quark it doesn't matter remove after you have stir fried chicken in the walk and one tablespoon oil then you're going to stir fry your veggies broth and cor starch mix together cook and till the mixture boils and thicken stir constantly return the chicken skillet and he served over a rice in a cup stir together corn starch and one half and then you brought some green beans and we're going to throw in some tomatoes here and i think that there will be a nice a flavor for a simple should be a blend of the i have some garlic i'm just kind of debating on whether i want to do the garlic or what do you say i don't my one friend so ok well i read a mix of the corn starch and you usually do this in the beginning and then you let it sat but be sure and stare at a little bit because what happens is it gets sick on the bottom so i have to do this several times i can feel it here and i don't want to clog the gravy and what we're going to be doing is adding mushroom my stock to this instead of chicken broth so this will give it a little bit of flavor like a mushroom flavor so i guess you really can't call this up already and tore it and stir fry i guess it's just our stir fried fish ok trick that if you are going to be doing a lot of stir fry again you don't want to get burnt if you put some oil you all say on your arms and then if there's a splatter you won't he had sperm civil discourse ahead i'll just do a little we have some smart stacked ideas for you tonight and while the chicken and the vegetables are cooking in the walk i'll tell you some little things that i and we have an epidemic in this country called the city and overweight and diabetes and so they've come up with this idea that and doenitz and cookies when they should be snacking on the other things so i felt some green thoughts about there you can lose weight if he choose good snacks instead of bad blood americans get a quarter of their care our east from snacks eighteen percent since epidemic in the usa it's not bad to eat three meals and snacks a day as long as you're trying to eat the right thing there stabilizes your blood sugar and eating this way helps the body mass index and maintenance of weight loss fruits and vegetables limiting doenitz and cookies or milk shakes candy bars and chips three or four big carrots and five teaspoons humus one cup fat free greek yogurt and blueberries or strawberries one have turkey sandwich three cups airpark popcorn and a slice of cherry cheese six small pink continue to oak and sour cream low fat three small dark chocolate and number eight is salaries there are and one tablespoon peanut butter well that sounds like a good healthy snack course i don't do any of that i wa so i give this to caroline here this right this is really good i didn't expect this to turn down this goes it was because i changed the ingredients quite a bit but it does have a good flavor to it so i'm going to finish my meal and then we'll go back to  with one half cup of water and you mix it together and she says to mix that before you start doing the fire and cooking at the vegetables cook until the mixture boils and thickens stir constantly and return the chicken to this kill it and he served over white ri and set it aside after you capture and she's up and then add after you've cooked your chicken or use frozen chicken by the way it was not thought out it was frozen in fact it was pretty cooked chicken and we just threw it in a walk and cooked it was grilled  e mail address is spirit of cooking at g mail dot com now that's good and i can't get it because i don't know if i'll be able to get it up on the website right now there is something going on with the website itself and we do thank seattle community media for letting us have the t v show on their channel or yes we do use our studio and all of their hopes that they give us well i had a good game for carolina yesterday to thank you for the great idea tonight ok it was a we've come to the end of our time and we'd like to thank you for allowing us to come into your home and i'm your computer check out our website spirit of cooking t v dot com and email us for the recipes atmosphere of cooking  remember we stream on the internet and see our community media dot org and we're on video on demand