Stir Fry Vegetable RecipesStir-frying is a simple, easy and effectivemethod to preserve the quality and crunch ofnaturally crisp vegetables and the same timepreserve their bright color and nutrientcontent. This is because the vegetables areexposed to heat for only a short period oftime not like the other cooking methods suchas boiling, stewing or baking.A primary in Oriental cooking, stir-friedvegetables is consumed throughout Asia witha variety of ingredients from asparagus tozucchini with nuts, fruit, meat, poultry andseafood added.Probably among the most familiar stir fried dishes in the world is chop suey. It istranslated as “assorted pieces”, chop suey is a cooked dish of stir fried meats andvegetables usually served with rice. A modified Chinese-American version includesnoodles. Having traversed practically the entire world in centuries past, Chineseimmigrants have created numerous versions of chop suey in American, Canadian, Indianand Filipino cuisines. The Indonesian version has the most vegetables compared to othercountries.
When stir-frying veggies, use a wok (a wide brimmed shallow cooking vessel widelyused in Chinese cooking) or heavy skillet. Use just adequate oil to coat the bottomand heat before adding the ingredients. Another type of cooking liquid could beused like a broth which decreases the fat and calorie content of the dish. Cut upvegetables in uniform sizes and stir constantly to prevent burning. If you’re moreadventurous or skilled, you can toss the food with a flicking motion of the wrist.The sauce is also very important. The most basic is soy sauce-based with a thickenercalled cornstarch. Other flavorings include sweet-salty oyster sauce, savory saucemade with dried scallops, chili and garlic.What is the difference between sautéing and stir frying? Though often mistaken forthe same, in the strict culinary definition, to sauté involves high heat with littlecooking fat where food is usually allowed to brown before moving it in the pan.Stir frying on the other hand, though also using high heat uses more fat, usually avegetable oil, and a tossing motion. With the increased amount of fat present, foodsbeing stir fried can be moved around without browning the ingredients. Though itseems very simple, there’s more to it than meets the eye. If you overload a pan withfood and oil and just move it around gently, you will not achieve the texture andconsistency of a properly stir fried dish.Here are some samples of STIR FRY VEGETABLES from GOURMETRECIPE:
Stir-Fried Broccoli Chicken with Cashews Servings: 4 Preparation Time: 5-10 minutes Cooking Time: 10 minutes Difficulty Level: Average Preparation Instructions: In a mixing bowl, combine sugar, soy sauce and garlic. Add chicken chunks. Stir to coat thoroughly. Set aside. In another bowl, combine chicken broth with cornstarch, whisking until there are no lumps. Set aside. Heat 2 tbsp. peanut oil in a wok over medium-Ingredients: high heat. Add chicken chunks; stir-fry 4-51 tsp. sugar, 2 tbsp. low-sodium soy minutes. Add remaining oil, pepper andsauce, 3 med. cloves garlic, minced, 2 broccoli. Stir-fry for about 3 more minutes. Addboneless, skinless chicken breasts (cut onion; stir-fry an additional 2-3 more minutes,into chunks), 3/4 cup low-sodium chicken or until chicken is fully cooked and vegetablesbroth, 4 tsp. cornstarch, 2 tbsp. + 1 tbsp. are crisp-tender. Stir in cornstarch mixture,peanut oil, 1 red bell pepper, cut into stirring constantly until mixture thickens, 1-2 minutes. Remove from heat. Add cashews andstrips, 4 cup broccoli pieces, 1 med. serve with rice or lo mien noodles.onion, chopped, 1 cup cashew halves
Spicy Green BeansServings: 4Preparation Time: 5 minutesCooking Time: 15 minutesDifficulty Level: EasyPreparation Instructions:Heat oil in a large skillet over medium-high heat. Add mustard seeds andsauté until they start to pop, about 30seconds. Stir in beans, carrots and Ingredients:onions. Cook for 5 minutes, stirring 1 1/2 tsp. olive oil, 1 tsp. mustardconstantly. Add ginger and coriander. seed, 1 lb. fresh green beans, cutReduce heat. Cover and simmer for 8- diagonally into 1-inch pieces,10 minutes, stirring often, until beans 1 small onion (chopped), 2 mediumare crisp-tender. Remove from heat, carrots, peeled and sliced, 1/8 tsp.stir in lemon juice and serve. ground ginger, 1 tsp ground coriander, 2 tbsp. lemon juice, preferably fresh
Easy Tofu Stir-FryIngredients:1 small or medium sized bag of frozen stir fryvegetables, 2 blocks of Tofu (around 400 gramseach- the firm kind), 2 packets of Ramen noodles,Bottle of stir fry sauce (like PC MEMORIES OFShanghai Honey Hoisin Sauce), Handful of sliveredalmondsPreparation Instructions:In a separate bowl, marinate tofu in some of the stir fry sauce. While the tofu is marinating, addsome oil (I use sesame oil, but any oil will do) to your frying pan (or wok). Dump frozen stir fryvegetables in pan and cook till heated. Remove from pan. Fry tofu in same pan with leftoverjuices, until a little bit crispy on the outside. Remove from pan, and add to vegetables.In a pot, boil water and add ramen noodles. Cook for 3 minutes, then drain. Add a little bit moreoil to frying pan (same one you used for vegetables), the noodles and only 1 of the little flavourpackets that came with your ramen noodles. Fry for a few minutes. Then add tofu andvegetables, and sauce. Heat through. Serve, and sprinkle each plate with almonds. Makes 4servings.*If you want to make your own stir fry sauce, it is really easy. Just mix together the followingingredients: 1/2 cup soy sauce, 3 tbsp sesame oil, 2 tbsp olive oil, chopped garlic, grated ginger, 2tbsp rice vinegar or red wine (whichever you prefer), 1 tsp. sugar, 1 tsp Dijon mustard, 2 tbspcornstarch (to thicken the sauce).