Stir Fry

I have never really done a lot of this kind of food.  But I had so many people ask me to figure it out and teach it.  Well this is like super easy Asian fast food. Healthy fast food.  But very delicious fast food.  Did I say easy as well?

This of course is best with fresh vegetables, however for those in a hurry during the week you can choose from some great choices of frozen veggies.  Just make sure it has no "seasonings" or other ingredients other than vegetables. I like a combination of fresh and frozen. A note on frozen, you want to thaw them out a bit in the microwave, not COOK, thaw. Or maybe just measure out what you need in the morning and put in the frig.  The frozen stuff tends to cool your process down while cooking way to fast.  It can be done though, you just end up cooking a little longer and you want to avoid that.

This is as fast as pizza and has the same effect, you can use items you just need to clean out of the frig before they go bad and you end up throwing out.

The stir fry is a protein (optional but you should have), vegetables, a bit of vegetable oil (EVOO is best), and some seasoning and sauce.  There are no rules, have fun and eat a healthy dinner. Rice is the norm, preferable brown as it is much healthier, just a bit harder to cook. You can leave it out and just have a super healthy, fast meal.

Now of course having a Wok really helps.  I bought a super nice one for $9 at Goodwill. Otherwise a largest deepest frying pan you have will work.

Proteins
chicken, beef, pork, seafood, tofu.  It is cooked  before you put it all together and set aside.  I would try different seasonings on your favorite meats to help bring some flavor bursts to the meal.

Note this is the one thing you MUST cook first, and only about 90% done.  Then you add it back in later to the stir.....  Do Not thrown raw chicken in or you will have to cook everything so long it will become stew..... :(

One more note.  Meat should not be the main ingredient. It should considered more of an ingredient, or I like to refer to it as a seasoning and the center piece. You will save many and be healthier.

Veggies
Onion, Bell Peppers, Broccoli, green beans, sweet peas, mushrooms, carrots, bok choy, baby corn, spinach, watercress, celery, chives, all kinds of squash, whatever you love.  One of the tricks to this part is that some veggies cook faster than others, frozen vs fresh.  You setup your preparation and cook things like onion and celery first, unless you want crunchy celery.  Broccoli is much better if not added first, it is better just heated.

We are told we don't eat enough fruits and veggies. Well truth be told we don't.  Most "diets" say veggies are "free", so throw another handful of green beans in there

Seasoning
This is the make or break if your going to love or just like this.  It doesn't take a lot, you don't want to over power the meal here, but ad some good flavor bursts.  I use mostly garlic, ginger (fresh) and soy sauce.  No salt if you are using soy.  You will kill it.  You bind the stir fry together at the end with 3/4 to 1 cup of chicken broth and 3 tbls of soy sauce and some flour, the recipes call for corn starch but I stay away from as much corn by products as can.  You move all the veggies and meat aside, pour the liquid in heat a bit and then add a teaspoon at a time stirring until you get it to thicken and the lumps are out.  This is how you get that nice brown sauce that you are familiar with getting at restaurants.  Stir all that up and serve.  If you like a bite, add a little red pepper flake.

Adding the seasoning at the end really helps keep their flavors more...vibrant.

So the key to any great meal that is fast is to learn to use the process known as "Mise en Place" That means being prepared.  I'll talk more about this is a separate post.  I was never really taught this nor had the discipline to do it, but now that I practice it more it has really changed the way I cook. The cooking is lighting fast, so your real success in this meal is having every-single ingredient 100% PREpared.  Then you just oil the pan get-er hot and start tossing in the goods, serve and enjoy.

Here is thoughts on where you can go with this.  Don't be a purest when you are trying to eat better.  What do I mean?  If you can take an Italian dish like pizza and make the toppings all mexican and call it a mexican pizza then why can't you do the same with stir-fry.  Stick the basic first, then venture out.  The only rule is to stay with stuff that is good for you.

So what would a mexican stir fry look like?  I think I'm going to try that next!!!!  Stand by!!! Or maybe a Mediterranean stir fry!!! Oh man I'm getting hungry just thinking about it......


This is what "Mise en Place" looks like.....

Chicken Stir Fry

• 1 Chicken Breasts, cut into thin strips
• 1 large Onion, cut into thin strips
• 1 teaspoon Garlic, minced
• 1 Red Pepper, cut into thin strips
• ½ bag Pea Pods, trimmed, and cut up
• 1 cup Mushrooms, sliced
• 2 Stalks Celery, chopped
• 1 cup Broccoli Florets
• 1 Can (15 oz.) Canned (Or fresh would be better) Bean Sprouts
• 1 Tablespoon Olive Oil
• 1 Tablespoon Sesame Seed Oil
• 1 teaspoon Soy Sauce
• ½ cup Chicken Broth
• 1 Tbsp. Cornstarch (use flour!!) mixed with 1/2 Tbsp. Water

In a large skillet heat olive oil until hot. Stir fry chicken strips. Remove from pan. Add Onions, broccoli, celery and mushrooms. Stir fry until water from mushrooms have evaporated, and celery and broccoli are crisp tender. Add sesame oil to skillet. When hot, add Red pepper, garlic, pea pods, and bean sprouts. Add chicken back into skillet. Add the stir-fry sauce. Add 1/2 cup Chicken broth to skillet, bring to a boil. Add cornstarch mixture, and cook and stir until thickened. Serve at once over rice.