There are countless combinations for making delicious stir-fries, but the basic process remains the same. Many people tend to overcook and/or undercook their ingredients. There’s nothing worse than spending time in the kitchen only to take a bite of chewy overcooked chicken or bitter undercooked broccoli. Learn just a few simple tips below and you can maximize nutrients, while enjoying a delicious meal in minutes.
6 Steps To Stir-Fry Success
1. Prepare Ingredients
Stir-frying is an incredibly quick process, making it crucial to prepare your ingredients before you begin cooking. As a general guide, it’s best to prep about a pound of protein and 1 1/2 pounds of vegetables. Cut the ingredients into similar size pieces to ensure everything finishes cooking at the same time.
2. Use a Skillet
Although a wok is the traditional stir-frying vessel, it’s designed for cooking in a cylindrical pit that provides heat to the bottom and sides of the pan. Stovetops only heat the bottom of the pan, making a large 12-inch nonstick skillet with lots of surface area more desirable to promote browning and even cooking. A traditional skillet can be used, but requires more oil to prevent burning food.
3. Start With Protein
Add a couple teaspoons of coconut oil to a preheated skillet, then add the protein being sure to provide space between each piece. If needed, cook protein in batches to prevent overcrowding, which results in steaming instead of browning. Transfer cooked protein to a bowl before adding veggies.
4. Steam The Veggies
Add more coconut oil to the skillet as needed. Then, add the tougher veggies, followed by the tender veggies. Add a couple tablespoons of water to the skillet to “steam” the veg to preserve nutrients and prevent overcooking.
5. Add Aromatics
Push the veggies off to the side of the skillet and add the aromatics, such as minced garlic and grated ginger. Cook until fragrant, about 30 seconds.
6. Stir in Sauce
Add the protein back into the skillet, then the sauce. Stir-fry until all the ingredients are warm and the sauce has slightly thickened, about 1 minute. Top with fresh herbs such as basil or cilantro and enjoy promptly.
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Would you like to lose weight, reduce inflammation, improve sleep, increase energy and feel better on a daily basis? Contact Certified Nutritionist and Kitchen Coach, Cate Ritter, to improve your health now!