Asian Stir-Fry: Recipes for Healthy Cooking

Stir-fry cooking is the easiest and most time friendly way to cook on days that seem to be filled with meetings, sport practices or rush hour traffic. Just because our days are busy, doesn't mean we need to compromise the quality of food because there's no time left for us!

Stir-fry cooking is the easiest because you can add what you want, and basically fry it up in a large pan, or Wok. A Wok is a large bowl-shaped frying pan, making it convenient to add lots of meat, rice or vegetables without creating a huge mess. Using a Wok allows food to be more healthy and nutritious, because oil is used sparsely for cooking, since the Wok is used primarily by heat. By keeping the amount of oil or additives low, the meal is naturally low in calories and fat content.

The Wok is designed to heat to a very high temperature, so when meat or vegetables are added, they are seared almost instantly. By searing the food in a short amount of time, meat and vegetables retain their valuable vitamins and minerals. Not only do we gain those vitamins and minerals, we shave off lots of time cooking dinners in many separate pots, at the same time creating a sad amount of dishes to clean afterwards.

If you don't have a Wok, a stainless steel skillet works well also. Make sure that the skillet is never non-stick, because that won't allow the meat or vegetables to sear. The Wok or skillet needs to be extremely hot before the oil is added, but be very careful when adding oil: watch for splashing.

To test the Wok or skillet for the proper amount of heat, splash a drop of water onto the pan. If it evaporates immediately, that means the pan is now ready for food to be added.

There is no right or wrong way when it comes to Asian stir-fry. Stir-fry also allows people to get creative with mixing of meat and vegetables, or to experiment with rice, noodles or any other type of ingredient.

When preparing the food for the Wok or skillet, make sure to cut all meat and vegetables the same size to ensure proper and consistent cooking time. Meat, poultry or seafood needs to cook alone in the Wok or skillet for about one minute. You want the meat browned before adding the other ingredients to prevent overcooking of vegetables.
After the meat has been browned, set it aside and cook the vegetables next. After the vegetables are done, combine the meat back in, cooking everything together.

To get comfortable using a Wok or skillet with Stir fry, here is a basic recipe that's quick and easy to make:

Vegetable Rice Stir-Fry
2 tablespoons of vegetable oil
Onion (as much as desired)
Broccoli (as much as desired)
Corn
2-3 cups cold cooked brown rice
½ pound chicken or beef, cubed (makes about 2 cups)
Salt and Pepper to taste

Heat Wok or skillet till hot, and swirl in oil carefully. Sear meat until browned, and take out to cook the vegetables. After the vegetables are cooked thoroughly, add meat back in to combine flavors.

Stir-fry can be made into anything you want it to be. It can be quick and easy, or creative without ever, ever tasting bad. It's also a great way to use up leftover meat, rice and vegetables to make into another meal.