Garlic Chicken and Vegetable Stir-Fry.

Byline: Barbara M. Houle

"This is a favorite dish of ours," said Tod Mitchell of Paxton as he quickly moved ingredients around in a pan. A soy marinade boosts the flavor of the chicken in the recipe, he said, and the veggies add color and crunch.

An extra bonus is that Garlic Chicken and Vegetable Stir-Fry appeals to all ages.

The Mitchells' youngsters, 8-year-old twins, Sarah E. and Katherine R., and their sister, Erin E., 4, never balk at eating vegetables when this meal is in front of them. White rice is a must-have with the dish, and their dad serves it just the way the girls like it - on the side.

Mitchell, a pharmaceutical sales rep for Abbott Laboratories, and his wife, Kathleen, an eighth-grade algebra teacher in Sterling, take an easy approach when it comes to cooking weekday meals. "We're like most families today who lead a busy lifestyle," Tod Mitchell said. "We want to eat right, and we want meals to be fast. One of the reasons I like the stir-fry recipe is because I can make it in 30 minutes or less."

It's feasible to put something homemade on the table even when you don't have a lot of time, according to the couple, who have their own handy shortcut strategies and cook according to the season. They also have learned that you can do a lot with quality ingredients, making the most of maximum flavor in minimum time.

Often, it's faster to eat at home than to

eat out, Mitchell said. A stress-free meal can be as simple as grilled meat with a side dish and salad. "You're looking at the grill guy," Mitchell said, pointing to himself. "A grill can change your life. No pressure."

The twins quickly jumped into the conversation when Mitchell said he liked to make breakfast. "His pancakes are soooo good. Really good," they swooned in unison. "The best."

This dad also packs "terrific" lunches during the school year. "The girls aren't picky eaters, but let's just say they don't eat the same things for lunch," Mitchell said. "We're all about variety here. I try to squeeze in as much fresh fruit and veggies as I can."

Several years ago, Kathleen Mitchell was diagnosed with celiac disease. The family quickly adjusted to a gluten-free diet, according to Tod Mitchell, who said, "gluten-free meatballs aren't that bad. The girls really like them."

Mitchell grew up in Worcester and graduated from Assumption College. His parents are Tom Mitchell of Worcester and Judith Lyden of West Yarmouth. The twins called their grandmother "the best baker ever." Mrs. Lyden made the cake for her son and daughter-in-law's wedding, and she makes most of the birthday cakes for her family.

Mrs. Mitchell is originally from North Brookfield, the daughter of Michael Toomey and Paula Earle, both of North Brookfield. Her brother, Bill Toomey, owns Ladd's restaurant in Rutland.

Cookbooks that lure Mitchell with inspiring recipes include old standbys like Fannie Farmer and Better Homes and Gardens. The one kitchen appliance he wouldn't be without is the KitchenAid mixer he received as a present from his father.

Whoever said you need a lot of things to be a good cook?

About the Dining In recipe: Don't be particular about what kind of wine you use in the recipe. It's a small amount, so pour whatever wine you have opened, Mitchell said.

Vary vegetables with ones you like. Although Mitchell has never substituted beef or pork in the recipe, we say go for it.

Slice a few heirloom tomatoes in season and plate them as a side with the dish. This is a no-fuss recipe so have fun with it.

Ingredients

14 ounces chicken broth

2 tablespoons soy sauce

1 tablespoon dry white wine

1 tablespoon cornstarch 

4 boneless, skinless chicken breast halves

2 tablespoons olive oil

10 green onions, sliced into 1-inch pieces

1 cup thinly sliced fresh mushrooms

1 to 2 tablespoons minced garlic

1 red pepper, thinly sliced

1 cup broccoli florets

1 cup summer squash, thinly sliced

1. Cut chicken into 1/4-inch thick strips. Place in a shallow dish.

2. For marinade: In a bowl, whisk together chicken broth, soy sauce, white wine and cornstarch. Pour half of broth mixture over chicken, reserving remaining broth mixture. Turn chicken to coat, and let stand 30 minutes.

3. Heat oil in a wok or large skillet over medium-high heat for 2 minutes. Remove chicken from marinade; discard marinade. Add chicken to wok and stir-fry 3 to 5 minutes or until lightly browned. Add green onions, mushrooms, garlic, pepper, broccoli and summer squash and stir-fry 3 to 4 minutes. Add reserved broth mixture and cook 1 minute or until thickened.

4. Serve over hot cooked rice.

ART: PHOTOS

PHOTOG: Photography/Tom Rettig

CUTLINE: (1) Tod Mitchell; (2) Preparation time, 30 minutes / Cooking time, about 10 minutes / Makes 4 to 6 servings