Why order out, when you can stay and stir fry? Make quick, nutritious meals
all in just one pan, for a fraction of the cost of take-out. With a lot of heat,
and a little oil, stir fried meats and seafood come out tender and juicy,
while vegetables stay crisp, flavorful, and healthy.
A wok, or skillet, with a large cooking area, and high sides, both the work great
for stir-fry.
A wooden or bamboo spatula is the perfect tool for stirring and tossing
the ingredients.
Here are five steps to mastering stir-fry.
Step One: Prep your ingredients.
Prepping all the ingredients first, is the key too successful stir-fry.
Chopping and cutting is the bulk of the work, but cooking takes just minutes.
Here's what you'll need to serve 4 helpings of basic chicken and vegetable stir-fry.
Measure out two tablespoons of cooking oil, such as peanut or canola oil,
which can take high heat without smoking.
Measure one-half cup of chicken broth and set aside.
Mince 6 cloves of garlic,
Use a grater for one teaspoon fresh ginger,
and thinly slice one bunch of green onion.
Slice one pound of skinless, boneless chicken breast into bite size pieces.
Thinly slice one yellow onion, one cup of cabbage, one red bell pepper,
and measure out 2 cups of whole sugar snap peas.
For a finishing sauce, whisk together one-half cup of chicken broth,
2 tablespoon soy sauce, 2 tablespoons white sugar,
2 tablespoons cornstarch.
Step Two: Flavor the oil.
Heat your wok or pan over medium high heat for 3 to 4 minutes.
Pour one tablespoon of oil down the side of the pan.
Tip the pan so the oil coats the sides, and bottom.
Let the oil heat up for a minute or two, and drop in a piece of minced garlic.
If it immediately starts to sizzle, the oil is hot and ready.
Stir in half the garlic, ginger, and green onions.
Toss and stir rapidly for about 30 seconds to flavor your oil.
Step Three: Cook the chicken.
Carefully place the chicken pieces, and let them sear without stirring
for 1 minute.
Then, toss and stir for 3 or 4 more minutes, or until the chicken loses
it's pinkness. Don't crowd the pan with too much chicken, cook it in two batches if
you need to.
When the chicken pieces are cooked, place them all together in a clean bowl.
Carefully wiped the pan clean with paper towels, and place it back on the heat.
Step Four: Cook the Vegetables.
Add the second tablespoon of oil to the hot pan.
Add the other half of the garlic, ginger, and green onions
to the oil and toss for 30 seconds.
Then, add the yellow onion and the cabbage. Toss and stir for about
5 minutes, or until the onion and cabbage just start to get tender.
Then stir in the bell pepper and sugar snap peas.
Add the one-half cup chicken broth, Put on a lid, and cook for
2 to 3 more minutes, or until the veggies are tender, but crisp.
Step Five: Sauce and Toss.
Place the cooked chicken in the hot pan, and toss with vegetables until they are
well mixed. Make some room in the center
of the pan and pour the flavoring sauce into the middle. Let the sauce boil
and thicken for a minute, before mixing in the chicken and veggies.
Pour the stir fry over prepared rice or noodles for a quick and delicious asian
inspired meal.
Once you have the basics down, you can experiment with different combinations
of meats, vegetables, and sauces for sensational meals in just minutes!