Wok Around the Clock!
Stir-frying Fast Easy Sensational!

Stir-frying is a method of cooking that perfectly fits today’s busy lifestyles. Stir-frying is rich in the layering of flavors you can create and a healthy alternative to heavy meat dishes. Stir-frys can be as diverse as your imagination allows, combining beef, poultry, fish, pork, lamb, shell fish, vegetables, pasta, or rice with aromatic seasonings. Stir-frying can marry a limitless variety of healthy foods, resulting in an explosion of taste in every bite.

Woks have been around for thousands of years in China and continue to gain in popularity in the west.

The shape of a wok allows food to fall to the bottom, the hottest part of the pan, so that the food cooks quickly. It is important for this reason to choose a wok with a large flat bottom area. There are many brands and types of woks on the market today from heavy steel, stainless steel, non-stick to copper. For the best results, choose the heaviest wok you can find with a 14" or 16" flat bottom, a long handle on one side and a short handle on the opposite side.

Flat bottomed woks will work on gas or electric stoves. We do not recommend electric woks because they don’t generate enough heat to brown food adequately. Also, avoid ‘wok rings’ that are made to be placed on the burner, between the cook top and the wok. Elevating the wok off the burner in this way will result in boiled rather than stir-fried food.

If you do not have a wok, you can use a heavy 14" cast iron skillet.

Flat wooden spatulas:

Flat wooden spatulas are the ideal tool to stir ingredients as they quickly cook in a wok. Choose a wooden spatula with enough width at the end to allow you to stir the ingredients easily.

Asian Wire Spoon:

I’m not really sure what the proper name of this invaluable tool is, but ‘Asian Wire Spoon’ is how I identify it. This tool can be found in most cooking stores and is perfect for lifting ingredients from the wok without all the liquid. You can also use this spoon for many other jobs other than stir-frying.

Cutting meat, fish and vegetables:

All food for a stir-fry should be cut into bite-size pieces and be uniform in size. It is better to cut smaller pieces than larger because smaller pieces will cook quicker. A stir-fried meal is eaten with a fork or chop sticks and not cut at the table, therefore each morsel should be small enough to be easily eaten without cutting when eaten.

Meat and fish should generally be cut into 1/4" strips and then into 1" pieces. Vegetables can be cut in various ways and should be an attractive element to your stir-fry. Cut scallions in 1" diagonal sharp slices, and other vegetables in 1/4" slices or strips. You can trim the outsides of carrots or zucchini with a potato peeler by cutting thin strips lengthwise 4 times around the vegetable and then cut into 1/4" slices. Tomatoes should be cut into thin wedges.

Cutting shell fish is dependent on the variety, but most are generally left whole.

Cooking vegetables:

Vegetables that require a short cooking time can be added directly to the wok and stir-fried. Examples are: asparagus, zucchini, celery, onions, cabbage, mushrooms, peas, peppers, chiles, and summer squash. Vegetables that require a longer cooking time, such as broccoli, brussels sprouts, carrots, potatoes, cauliflower and green beans should be blanched in boiling water and then chilled in ice water until ready to use.

Marinating meats:

When choosing meat for a stir-fry, be sure to select a tender cut of

Mongolian Beef

meat. Marinating meat for a stir-fry gives it an additional layer of flavor and helps to tenderize the meat. Meat should be marinated for no less than 15 minutes and generally for as long as 8 hours. The longer you marinate, the more flavor your meat will have. Keep all marinating meat in the refrigerator until needed.

When selecting fish for a stir-fry, choose firm-fleshed fish such as halibut, tuna or swordfish.

Prior preparation:

Thai Chicken

One of the most important keys to a great stir-fry is preparation. The actual act of stir-frying takes only a few minutes and all ingredients, including sauces and seasonings should be in separate bowls, prepared and ready to add to the hot wok. Ahead of time, cut the meat, fish or clean shellfish; marinate the meat; cut vegetables, pre-boil pasta or cook rice; prepare the sauce, prepare the seasonings and prepare a corn starch and water mixture. When you are ready to stir-fry, everything should be ready and within arms reach from your wok.

Get it ho!:

Spicy Shrimp in Black Bean Sauce

The other key element to perfect stir-fry is a hot flame or burner. When you are ready to stir-fry, pre-heat a dry wok over the highest heat, until the wok is very hot, this can take 10 minutes. I mean very hot. Turn the heat up to the highest setting and add the oil. When the oil gives off a wisp of smoke, the wok is ready and you can add the first ingredients. Always stir-fry over the highest heat and never reduce the heat throughout the cooking process.

Oils:

We recommend peanut oil as the best oil for stir-frying. Peanut oil has a very high smoking point and is suitable for high-heat cooking. Canola oil is another alternative.

Basics of Stir-frying:

1. If your stir-fry will include meat, cut the meat into bite-size pieces and marinate for 15 minutes to 8 hours and refrigerate. I prefer to marinate meat for a stir-fry in the morning for that night’s meal.
2. If your stir-fry will include shellfish, wash, de-vein, de-beard or shell the seafood and refrigerate.
3. If your stir-fry will include pasta or rice, pre-cook according to package instructions.
4. Cut all vegetables and add them together in a bowl; refrigerate.
5. Never cook more than 1 pound of meat or seafood or more than 5 cups of vegetables for a stir-fry. If you need to stir-fry for a larger group, use an additional wok.
6. Prepare the sauce ingredients in a small bowl and refrigerate.
7. Prepare the seasoning ingredients in a small bowl and refrigerate.
8. Heat a wok over high heat until very hot. When wok in hot, increase the heat to the highest setting add 2 Tablespoons peanut oil. When oil gives off a wisp of smoke, add meat, fish or shellfish. Stir and toss for about 2 minutes with a wooden spatula. Remove to a plate.
9. Immediately return the wok to the highest heat and add 1 Tablespoon oil and the seasonings. Stir for about 5 seconds.
10. Add the vegetables. Stir and toss until the vegetables brighten in color, about 2 minutes.
11. Stir in the sauce. Return the meat, fish or shellfish to the wok and stir until sauce thickens and meat and vegetables are well coated.
12. Adjust seasonings to taste. Serve immediately.

By following the ‘Basics for Stir-frying’ you can improvise any stir-fry you can imagine. Choose your favorite meats and vegetables and create your own stir-frys that will delight your family and friends.

- Glutenfreeda