What is Stir Frying and What are the Benefits?

Stir frying is a fantastic cooking method. It is quick, healthy and anyone with a wok and spatula can do it. I stir fry all the time. Stir fried vegetables or meat and vegetables accompanied by rice or salad makes a good meal. Here is the story and a short recipe.

Stir Fried Vegetables

What is stir frying?

Stir-frying involves frying and stirring food quickly and continuously over very high heat in an oiled pan.

It is generally a Chinese cooking technique but it has become a popular method of cooking over the decades. Stir frying is perhaps akin to sauteing.

Why is stir frying healthy?

Stir frying is a healthy way to cook. Stir frying is a technique that cooks foods quickly, using only a small amount of fat.

Typically, stir frying takes about 5 to 7 minutes.

Stir fry also emphasizes fresh flavors and textures, so nothing is overcooked.

Stir fry is also an easy technique for the beginning cook.

What can we stir fry?

Vegetables are definite. Chicken and fish are also great for stir frying because they are softer.

For stir frying, the ingredients should be small. Thumb size . Meats and vegetables should be cut into small pieces before cooking.

Thumb-size for chicken is a good way to remember the ideal size.

What do you need?

1. Wok



Wok



2. Oil

A wok compared to a skillet is the ideal shape for preventing loss of heat at the edges and for distributing the heat among the ingredients. Its shape also helps reduce the risk of oil splattering, and it prevents the contents from spilling over the sides as you stir or toss them.

Because cooking happens at high heat, a good choice of oil would be peanut oil, olive oil or Canola, sunflower or corn oil. Remember not to stir-fry in butter or margarine - they simply can't survive the high temperatures.

canola oil

corn oil

Quick Recipe for Stir fried vegetable

Half an onion cut in chunks
A little ginger and

2 or 3 pips of garlic either chopped or smashed

Some sliced red chillies for a little zing

Vegetables of choice – I personally love khailan, bean sprouts, asparagus and cabbage for stir frying.

1. Heat oil

2. Fry the onions, ginger and garlic till fragrant or brown

3. Throw in the vegetables

4. Continue to stir over high heat

5. Add salt to taste and you can sprinkle some sesame oil for aroma

Here are some recipe books for stir frying. Value for money.

US7.47







USD16.47