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Healthy Stir-Frying Techniques
Stir-frying
is a great way to seal in the delicious flavors and healthy nutrients
in your foods. This cooking method is low in fat because it requires
very little oil or >fat.
Also, since the foods will retain their own natural flavors, little
or no added salt is necessary.
A
Chinese wok is ideal for stir-frying, but a 12-inch skillet will do.
A wooden spatula works well for tossing foods and keeping them moving
over the heat.
Cut
your vegetables into small pieces of about the same size and shape.
Then heat your pan. This helps to ensure that heat distribution is uniform,
plus it also helps in getting all the vegetables cooked through at the
same time.
Heat
your pan over a medium heat. When a drop of water sizzles in the pan,
it’s hot enough. Add a small amount of oil to hot pan. Test oil heat
by dropping in one small vegetable piece. When it sizzles, it is ready
for cooking.
Add
your ingredients to the pan, putting those that will take the longest
to cook through on the bottom center. Keep food moving constantly on
high heat. When food is almost done, then add your sauces and seasonings.
Stir until heated through and evenly distributed. Serve immediately.
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