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Guide to Stir-Frying

COOKSMÄRTS GUIDE TO STIR-FRYING Our guide to stir-frying teaches you the basics of this quick and healthy cooking method. With this simple cooking formula, you'll be able to get creative and make a variety of stir-fried dishes in your own home kitchen without ever having to order take-out again! 1 CHOOSE A PROTEIN 1 POUND 3 CHOP AROMATICS (OPTIONAL) 1 TABLESPOON 5 MAKE STIR-FRY SAUCE Garlic | Green Onions | Shallots | Ginger BASIC SAUCE 3 cloves garlic LAND SEA VEGETARIAN 3 Tbsp soy sauce Extra-firm, Boneless, skinless chicken thighs or Shrimp Defrosted, rinsed, and patted dry 1 Tbsp rice vinegar 1 Tbsp brown sugar vacuum- 4 PREP VEGETABLES (MIX & MATCH) 4 CUPS packed tofu Cubed or sliced breasts Cubed 1/2 cup stock/water sugar Squid or calamari Sliced 1 1/2 Tbsp cornstarch Seitan Onions Broccoli or Snow Peas or Pork tenderloin Cubed Chopped Cauliflower Sugar Snap Peas Bell Peppers Firm fish like tilapia, mahi mahi, or salmon Napa, Green, Red, or Savoy Cabbage Green Beans Tempeh Chopped Flank or skirt steak Carrots CURRY SAUCE 1 1/2 Tbsp curry paste Sliced against the grain Cubed or sliced Kale Celery Baby Spinach 11/2 Tbsp fish sauce Asparagus 2 tsp brown sugar Chinese Eggplant Bok Choy Zucchini and 1/2 cup stock/water 2 SEASON & TENDERIZE PROTEIN sugar Bean Sprouts Frozen Peas, Summer Squash 2 tsp cornstarch Edamame, or Corn Mushrooms Baby Corn If using chicken, pork, or steak, season with salt and pepper. If prepping ahead of time, cover and refrigerate up to 1 day ahead. (Any Kind) Tomatoes ORANGE-GINGER SAUCE 1 inch ginger 3 Tbsp soy sauce Tenderize with a fork. 1 Tbsp rice vinegar 1/2 cup orange juice (1 large orange) STIR-FRY 7 FINISH THE DISH 11/2 Tbsp cornstarch BLACK PEPPER SAUCE 3 Tbsp soy sauce Add a squeeze of lemon or lime juice, and season to taste with salt. 2 tsp rice vinegar 1 tsp brown sugar 1/2 cup stock/water 2 wipe wok with a paper towel if needed, and return to medium-high heat. Add 1 1/2 tbsp cooking oil to pan. Add aromatics, if using. Once you can smell the aromatics, add vegetables to heated oil with a sprinkle of salt, and stir-fry for ~10 minutes until tender but 1 Heat a wok over 3 Add protein back to wok and push all ingredients to the sides, forming a hole in the middle. Give your stir-fry sauce a stir and pour into the hole. Wait for it to bubble and darken before OPTIONAL GARNISHES 1 tsp to 1 1/2 tsp black pepper medium-high heat. Add 2 tbsp cooking oil. Once heated, add protein and let sit for 2 to 4 minutes before 1 Tbsp cornstarch Fresh Cilantro Sesame Seeds Fresh Basil Cashews or Peanuts SWEET & SOUR SAUCE 1 Tbsp soy sauce tossing to coat in oil. Sauté until proteins are golden and then remove from pan and set aside. (Protein does not have to be cooked tossing everything through and making sure all the ingredients are coated. Green Onions Hot Sauce 2 Tbsp ketchup 1 Tbsp rice vinegar 1 Tbsp brown sugar still crunchy. If the pan ever looks too dry and ingredients may burn, add a splash of water or stock. 4 Cook until all ingredients are tender, and then remove from heat. 2/3 cup stock/water all the way yet.) sugar 1 1/2 Tbsp cornstarch helping home cooks live COOKSMARTS happier, simpler, smarter in the kitchen To learn more cooking formulas to help you live healthier and smarter in the kitchen, visit 8

Guide to Stir-Frying

shared by cooksmarts on Jun 27
Learn the basics of this simple cooking formula for quick, healthy and delicious meals.


Cook Smarts



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