Choose stir frying for a shortcut to delicious healthy cooking.
Shaped like large, shallow bowls, woks conduct high heat quickly and evenly. Whether curved for flame heat or flat-bottomed for electric stoves, whether carbon, stainless steel or hard-anodized aluminum, they all do the job. No wok? Any large skillet will suffice.
Stir frying is synonymous with fast easy meals if your prep is good. Here's a wok-through:
Healthy cooking directions:
- Chop meat/veggies into uniform pieces for even cooking.
- Set wok over medium-high heat. When hot, add oil (or broth) and swirl it around.
- Add seasoning (garlic, ginger, onion).
- Toss in meat, fish and poultry to seal in juices.
- Add veggies; the toughest and most dense first.
In minutes, the meat is done, veggies are crisp-tender and your fast easy meal is served!
To give stir frying a new attitude and maintain healthy eating habits, season the oil with one of these combos:
Adobo: 1 teaspoon cumin and 1/2 teaspoon garlic powder
Chili-mango: 1 teaspoon chili powder and 1 cup diced mango (garnish: chopped cilantro)
Sweet 'n' sour: 1/2 cup fresh or canned pineapple chunks and 2 tablespoons hoisin sauce
Coriander-lime: 1 teaspoon ground coriander and 1/4 cup lime juice (garnish: cilantro)
Creole wok: 1 tablespoon Cajun or Creole seasoning
Mediterranean: Diced tomatoes, 1 tablespoon drained capers and 1 teaspoon dried oregano
Stir fry marsala: 1 teaspoon dried thyme and 1/2 cup Marsala wine