Making more fun and exciting on your veggies recipes ... witness this interesting STIR FRY VEGETABLE RECIPES ... brought to you by GOURMETRECIPE COLLECTION!
2. Stir Fry Vegetable Recipes
Stir-frying is a simple, easy and effective
method to preserve the quality and crunch of
naturally crisp vegetables and the same time
preserve their bright color and nutrient
content. This is because the vegetables are
exposed to heat for only a short period of
time not like the other cooking methods such
as boiling, stewing or baking.
A primary in Oriental cooking, stir-fried
vegetables is consumed throughout Asia with
a variety of ingredients from asparagus to
zucchini with nuts, fruit, meat, poultry and
seafood added.
Probably among the most familiar stir fried dishes in the world is chop suey. It is
translated as “assorted pieces”, chop suey is a cooked dish of stir fried meats and
vegetables usually served with rice. A modified Chinese-American version includes
noodles. Having traversed practically the entire world in centuries past, Chinese
immigrants have created numerous versions of chop suey in American, Canadian, Indian
and Filipino cuisines. The Indonesian version has the most vegetables compared to other
countries.
3. When stir-frying veggies, use a wok (a wide brimmed shallow cooking vessel widely
used in Chinese cooking) or heavy skillet. Use just adequate oil to coat the bottom
and heat before adding the ingredients. Another type of cooking liquid could be
used like a broth which decreases the fat and calorie content of the dish. Cut up
vegetables in uniform sizes and stir constantly to prevent burning. If you’re more
adventurous 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 thickener
called cornstarch. Other flavorings include sweet-salty oyster sauce, savory sauce
made with dried scallops, chili and garlic.
What is the difference between sautéing and stir frying? Though often mistaken for
the same, in the strict culinary definition, to sauté involves high heat with little
cooking 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 a
vegetable oil, and a tossing motion. With the increased amount of fat present, foods
being stir fried can be moved around without browning the ingredients. Though it
seems very simple, there’s more to it than meets the eye. If you overload a pan with
food and oil and just move it around gently, you will not achieve the texture and
consistency of a properly stir fried dish.
Here are some samples of STIR FRY VEGETABLES from GOURMETRECIPE:
4. 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 4-5
1 tsp. sugar, 2 tbsp. low-sodium soy minutes. Add remaining oil, pepper and
sauce, 3 med. cloves garlic, minced, 2 broccoli. Stir-fry for about 3 more minutes. Add
boneless, 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 vegetables
broth, 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 and
strips, 4 cup broccoli pieces, 1 med. serve with rice or lo mien noodles.
onion, chopped, 1 cup cashew halves
5. Spicy Green Beans
Servings: 4
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Difficulty Level: Easy
Preparation Instructions:
Heat oil in a large skillet over medium-
high heat. Add mustard seeds and
sauté until they start to pop, about 30
seconds. Stir in beans, carrots and Ingredients:
onions. Cook for 5 minutes, stirring 1 1/2 tsp. olive oil, 1 tsp. mustard
constantly. Add ginger and coriander. seed, 1 lb. fresh green beans, cut
Reduce heat. Cover and simmer for 8- diagonally into 1-inch pieces,
10 minutes, stirring often, until beans 1 small onion (chopped), 2 medium
are 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
6. Easy Tofu Stir-Fry
Ingredients:
1 small or medium sized bag of frozen stir fry
vegetables, 2 blocks of Tofu (around 400 grams
each- the firm kind), 2 packets of Ramen noodles,
Bottle of stir fry sauce (like PC MEMORIES OF
Shanghai Honey Hoisin Sauce), Handful of slivered
almonds
Preparation Instructions:
In a separate bowl, marinate tofu in some of the stir fry sauce. While the tofu is marinating, add
some oil (I use sesame oil, but any oil will do) to your frying pan (or wok). Dump frozen stir fry
vegetables in pan and cook till heated. Remove from pan. Fry tofu in same pan with leftover
juices, 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 more
oil to frying pan (same one you used for vegetables), the noodles and only 1 of the little flavour
packets that came with your ramen noodles. Fry for a few minutes. Then add tofu and
vegetables, and sauce. Heat through. Serve, and sprinkle each plate with almonds. Makes 4
servings.
*If you want to make your own stir fry sauce, it is really easy. Just mix together the following
ingredients: 1/2 cup soy sauce, 3 tbsp sesame oil, 2 tbsp olive oil, chopped garlic, grated ginger, 2
tbsp rice vinegar or red wine (whichever you prefer), 1 tsp. sugar, 1 tsp Dijon mustard, 2 tbsp
cornstarch (to thicken the sauce).