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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! CHOOSE A PROTEIN 1 POUND LAND SEA VEGETARIAN Boneless, skinless chicken thighs or Shrimp Defrosted, rinsed, and patted dry Extra-firm, vacuum-packed tofu Cubed or sliced breasts Cubed Squid or calamari Sliced Seitan Pork tenderloin Chopped Cubed Flank or skirt steak Firm fish like tilapia, mahi mahi, or salmon Cubed or sliced Tempeh Chopped Sliced against the grain SEASON & TENDERIZE PROTEIN If using chicken, pork, or steak, season with salt and pepper. Tenderize with a fork. If prepping ahead of time, cover and refrigerate up to 1 day ahead. CHOP AROMATICS (OPTIONAL) 1 TABLESPOON GARLIC SHALLOTS minced minced or thinly sliced GREEN ONIONS white parts chopped (save green parts for garnish) GINGER minced or thinly sliced PREP VEGETABLES (MIX & MATCH) 4 CUPS ONIONS thinly sliced ВОК СНOY chopped FROZEN PEAS, EDAMAME, OR CORN BELL PEPPERS sliced CARROTS thinly sliced ТОМАТOES diced CELERY SNOW PEAS OR SUGAR SNAP PEAS sliced on a bias trimmed and left whole CHINESE EGGPLANT chopped GREEN BEANS trimmed BEAN SPROUTS KALE MUSHROOMS (ANY KIND) stems removed and leaves torn sliced ASPARAGUS ends trimmed and chopped BROCCOLI OR CAULIFLOWER chopped and microwaved with damp paper towel for 2 minutes ZUCCHINI AND SUMMER SQUASH chopped NAPA, GREEN, RED, OR SAVOY CABBAGE sliced BABY CORN BABY SPINACH drained and rinsed MAKE STIR-FRY SAUCE BASIC SAUCE CURRY SAUCE ORANGE-GINGER SAUCE sugar 3 cloves garlic 1 1/2 Tbsp curry paste 1 inch ginger 3 Tbsp soy sauce 1 1/2 Tbsp fish sauce 3 Tbsp soy sauce 1 Tbsp rice vinegar 2 tsp brown sugar 1 Tbsp rice vinegar 1 Tbsp brown sugar 1/2 cup orange juice (1 large orange) 1/2 cup stock/water 1/2 cup stock/water 2 tsp cornstarch 11/2 Tbsp cornstarch 1 1/2 Tbsp cornstarch BLACK PEPPER SAUCE SWEET & SOUR SAUCE O Sugar 3 Tbsp soy sauce 1 Tbsp soy sauce 2 tsp rice vinegar 2 Tbsp ketchup 1 tsp brown sugar 1 Tbsp rice vinegar 1/2 cup stock/water 1 Tbsp brown sugar 1 tsp to 11/2 tsp black pepper 2/3 cup stock/water 1 Tbsp cornstarch 1 1/2 Tbsp cornstarch STIR-FRY 1 Heat a wok over medium-high heat. Add 2 tbsp cooking oil. Once heated, add protein and let sit for 2 to 4 minutes before 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 all the way yet.) 2 Wipe wok with a paper towel if needed, and return to medium-high heat. Add 11/2 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 still crunchy. If the pan ever looks too dry and ingredients may burn, add a splash of water or stock. 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 tossing everything through and making sure all the ingredients are coated. 4 Cook until all ingredients are tender, and then remove from heat. FINISH THE DISH Add a squeeze of lemon or lime juice, and season to taste with salt. OPTIONAL GARNISHES FRESH CILANTRO chopped FRESH BASIL thinly sliced GREEN ONIONS sliced or chopped SESAME SEEDS CASHEWS OR PEANUTS HOT SAUCE STIR-FRY COMBOS KEY KUNG PAO CHICKEN CLASSIC BEEF & BROCCOLI PROTEIN Chicken Steak Carrots, Celery, Snow Peas, Baby Corn VEGETABLES Broccoli SAUCE Basic Sauce Basic Sauce Lemon Juice, Hot Sauce, Peanuts GARNISH Lemon Juice BEAN SPROUT STIR-FRY SAVORY SPINACH & TOMATO STIR-FRY EASY WEEKNIGHT STIR-FRY Seitan Tofu Pork Реppers, Bean Sprouts Roma Tomatoes, Baby Corn, Baby Spinach Onions, Carrots, Celery, Brown Mushrooms Basic Sauce Basic Sauce Basic Sauce Lemon juice, Hot Sauce, Green Onions Lemon Juice, Hot Sauce, Green Onions Lemon Juice, Hot Sauce GREEN STIR-FRY CABBAGE, CARROT & CORN STIR-FRY EGGPLANT & FISH STIR-FRY Steak Tilapia Mahi Mahi Napa Cabbage, Snow Peas, Edamame Eggplant, Bean Sprouts Cabbage, Carrots, Corn Basic Sauce Basic Sauce Basic Sauce Lime Juice, Green Onions Lemon Juice, Hot Sauce, Green Onions Lemon Juice, Fresh Basil, Sesame Seeds RED CURRY SHRIMP STIR-FRY TWO-PEAS GREEN CURRY STIR-FRY SALMON & GREEN BEAN CURRY STIR-FRY Shrimp Chicken Salmon Onions, Bell Peppers, Chinese Eggplant Onions, Snow Peas, Peas Green Beans, Brown Mushrooms Curry Sauce Curry Sauce Curry Sauce Lime Juice, Fresh Basil Lime Juice, Fresh Cilantro Lime Juice, Fresh Cilantro SPRING STIR-FRY PORK & KALE STIR-FRY ORANGE CASHEW CHICKEN Squid Pork Chicken Zucchini, Asparagus, Peas, Corn Bell Peppers, Zucchini, Sugar Snap Peas Celery, Kale Curry Sauce Curry Sauce Orange-Ginger Sauce Lemon Juice, Lemon Juice, Fresh Cilantro, Peanuts Lemon Juice, Cashews, Green Onions Hot Sauce ORANGE SCALLION TILAPIA ORANGE-GINGER & CASHEW STIR-FRY ORANGE-SESAME STIR-FRY Tilapia Salmon Tempeh Onions, Bell Peppers, Kale Bok Choy C Asparagus, Edamame Orange-Ginger Sauce Orange-Ginger Sauce Orange-Ginger Sauce Lemon Juice, Green Onions Lemon Juice, Sesame Seeds, Cashews Lemon Juice, Sesame Seeds SQUID WITH BLACK PEPPER SAUCE SPICY CAULIFLOWER STIR-FRY PEPPERY PORK STIR-FRY Squid Seitan Pork Onions, Cauliflower, Shiitake Mushrooms Onions, Bell Peppers Bell Peppers, Zucchini Black Pepper Sauce Black Pepper Sauce Black Pepper Sauce Lemon Juice Lemon Juice, Green Onions Lemon Juice BLACK PEPPER CHICKEN STIR-FRY BLACK PEPPER STEAK & VEGETABLES SWEET & SOUR CASHEW TOFU Chicken Steak Tofu Onions, Broccoli, Mushrooms Baby Corn, Sugar Snap Peas, Bok Choy Bell Peppers, Broccoli, Chinese Eggplant Black Pepper Sauce Black Pepper Sauce Sweet & Sour Sauce Lemon Juice, Fresh Cilantro, Peanuts Lemon Juice, Cashews Lemon Juice, Green Onions SWEET & SOUR SHRIMP SWEET & SOUR PORK & VEGETABLE STIR-FRY SWEET & SOUR BASIL EGGPLANT Shrimp Pork Chicken Onions, Bell Peppers, Sugar Snap Peas Carrots, Bell Peppers, Eggplant Green Beans Sweet & Sour Sauce Sweet & Sour Sauce Sweet & Sour Sauce Lemon Juice, Sesame Seeds, Fresh Basil Lemon Juice Lemon Juice To learn more cooking formulas to help you live healthier and smarter in the kitchen, visit brought to you by COOKSMARTS helping home cooks live happier, simpler, smarter in the kitchen

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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