Updated: August 26, 2011

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:

  1. Chop meat/veggies into uniform pieces for even cooking.
  2. Set wok over medium-high heat. When hot, add oil (or broth) and swirl it around.
  3. Add seasoning (garlic, ginger, onion).
  4. Toss in meat, fish and poultry to seal in juices.
  5. 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

Give these seasons a try by experimenting and enjoying healthy eating while stir frying fast easy meals!

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