Here is another quick, easy and practical post to add to your kitchen skill toolbox.

What is stir fry?

Stir fry (stir-fry) is what can only be described as a quick, easy and tasty way to get dinner on the table.

Stir-frying is a Chinese cooking method that has been around for approximately 1,500 years. It is basically using high heat to quickly cook meat and vegetables using oil in a wok or large pan. No fancy skills, tools or knowledge are needed.

Preparation is the key to success

As with all things in life, the key to success is preparation. For meat and vegetables to cook quickly, you need them to be cut into small strips. The matchstick or baton cut is the best option for vegetables and meat. Chopping vegetables and meat into thin strips does take time, but it does mean that the cooking process is easier. Consistency in the size of your ingredients will ensure that everything is cooked evenly and quickly. My top tip is to make sure that you have everything sliced and ready before you start cooking

What meat and veg to use

The meat and vegetables you use in a stir-fry will contribute to the success of your meal, not all vegetables or meat are suitable for a stir-fry. Meat with bones is not going to cook quickly or evenly in a wok, so those chicken thighs are not the best option. Here are my recommended meats and vegetables for the perfect stir-fry

Meat

• Chicken breast
• Steak
• Pork loin

Vegetables

• Peppers
• Onions
• Carrots
• Broccoli
• Snow peas
• Baby corn
• Courgette
• Green beans
• Bean sprouts
• Mushrooms 

Sauces and seasoning

• Minced garlic
• Mined chilli
• Coconut aminos
• Fish sauce
• Teriyaki sauce
• Ginger
• Chilli flakes
• Oyster sauce

Oils

• Coconut oil
• Sesame oil
• Peanut oil (if you don’t have allergies)

Which wok?

It doesn’t matter what kind of wok you use as long as it is made of sturdy metal that can stand high heat and hold all of the ingredients you want to cook. You can pick up a good quality wok from your local Chinese supermarket for around $30. A good quality wok will need to be seasoned and cared for in a very similar way to a cast iron pan. For more information on looking after a wok or cast iron pan check out this blog why cast iron is king

How to Stir Fry

Put your wok or pan over medium to high heat, let it heat up for 1 to 2 minutes. A good sign your pan is hot enough is that it should start smoking. To test the temperature add a drop of water to the wok, if it boils off immediately it is good to go.

Add a tablespoon of oil to the wok. You don’t need a lot of oil but use one with a high smoke point.

Add any seasoning to the oil and fry for a few seconds.

Add your meat. 

Stir the meat frequently, the heat from the wok will sear the meat quickly. Once the meat is seared, keep it moving. Let the meat cook through, this will usually take around 5 minutes. If you have a lot of meat cook it off in batches.

Add the vegetables that are slow cooking such as broccoli, carrots and onions. Keep the veg moving as it cooks, let these cook for 3 5 minutes.

Add the faster cooking vegetables next such as mushrooms, bean sprouts and courgette. Keep the veg moving as it cooks, let these cook for 3 5 minutes.

Add any sauce to the pan last. 

Reduce the heat. Make sure all of the ingredients are coated in the sauce warmed, let the sauce cook for 2 4 minutes.

Serve on a bed of cauliflower rice or coodles.