Golden Dragon Stir Fry Sauce? Best 17 Answer

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It’s the quickest and easiest way to put a healthy meal on the table. It takes less than 30 minutes including prep time.

I’m all about quick and easy weeknight dinner ideas, and stir-fries are one of my favorites. It’s a great way to put together a custom no-recipe dinner that’s ready in 30 minutes (including prep time).

Do you need a wok for frying?

Not really – any large skillet or cast iron skillet will do the job. But if you plan on doing a lot of stir-fries, or if you like doing things the traditional way, it’s worth investing in one. Most woks are made from carbon steel, which is similar to cast iron but lighter and more durable. These pans can get hotter than stainless steel skillets, which is great for quick-cooking food. Once seasoned, the skillet also adds something called wok hei to your food, a smoky, charred flavor that can take your stir-fries to the next level.

The main difference between pan frying and wok frying is the sloping sides of the wok. They allow you to push cooked food to the sides, allowing you to focus heat on items in the wok’s bowl.

If you don’t have a gas cooktop, you’ll need to look for a flat-bottomed western wok (like this one). If you cook with gas and want to use a traditional round bottom wok, get an adapter ring that allows you to place the wok directly over the flame.

What kind of oil do you use?

Use any oil with a high smoke point – vegetable oil, canola oil, and peanut oil are all good candidates as they can withstand temperatures of up to 400°F. But you should avoid olive oil, sesame oil, coconut oil, or butter, which can burn and give your food a bitter taste.

Which meats and vegetables are best?

You can use any kind of meat and vegetables, even if they are already cooked. Because you’re searing foods in batches, you don’t run the risk of overcooking leftover chicken while waiting for your broccoli to cook through.

When creating a wok recipe, consider the following additions:

Aromatic ingredients such as garlic, ginger, spring onions, chillies and spices. These ingredients are usually added to the oil first to flavor it. You won’t need much; A few teaspoons to a tablespoon of each flavoring ingredient per person adds a serious amount of flavor.

such as garlic, ginger, spring onions, chilies and spices. These ingredients are usually added to the oil first to flavor it. You won’t need much; A few teaspoons to a tablespoon of each flavoring ingredient per person adds a serious amount of flavor. Proteins such as beef loin, chicken, shrimp, pork loin, or tofu, cut into small, bite-sized pieces. The size helps them cook quickly and sear them nicely on the outside. To make a vegetarian stir-fry, swap out tofu or add more veggies. You will need about 3 to 4 ounces of protein per person.

such as beef loin, chicken, shrimp, pork loin, or tofu, cut into small, bite-sized pieces. The size helps them cook quickly and sear them nicely on the outside. To make a vegetarian stir-fry, swap out tofu or add more veggies. You will need about 3 to 4 ounces of protein per person. Vegetables, fresh or frozen. The options here are endless: go traditional with baby corn or canned bamboo shoots, or use garden-fresh veggies like bell peppers, broccoli, zucchini, or asparagus. It’s best to keep things simple with two or three types of vegetables, and you should cut everything into evenly sized pieces to encourage even cooking. As with meat, 3 to 4 ounces per person should be enough.

fresh or frozen. The options here are endless: go traditional with baby corn or canned bamboo shoots, or use garden-fresh veggies like bell peppers, broccoli, zucchini, or asparagus. It’s best to keep things simple with two or three types of vegetables, and you should cut everything into evenly sized pieces to encourage even cooking. As with meat, 3 to 4 ounces per person should be enough. The sauce is essential to a good stir-fry because it adds sweet, savory, and salty flavors to the dish. You can use a store-bought sauce or make your own using oyster sauce, soy sauce, cornstarch, and broth. Aim for about 2 to 3 tablespoons per person. (Start with these Asian Sauces You Must Know.)

is essential to a good stir fry as it adds sweet, savory and salty flavors to the dish. You can use a store-bought sauce or make your own using oyster sauce, soy sauce, cornstarch, and broth. Aim for about 2 to 3 tablespoons per person. (Start with these must-know Asian sauces.) Finishing touches like chopped peanuts, a dash of hot sauce, toasted sesame seeds, or fresh herbs like cilantro. They’re not required, but add texture and flavor to the finished dish. As with the sauce, 2 to 3 tablespoons per person is a good amount.

The best easy wok recipe

You need:

1 tablespoon canola or vegetable oil

1 teaspoon minced garlic

1 teaspoon chopped ginger

1 teaspoon chopped green onions, white parts only

1/4 teaspoon chili flakes, optional

1/2 pound meat, cut into bite-sized pieces

1/2 pound vegetables, cut into bite-sized pieces

1/4 cup homemade or store-bought wok sauce

1/4 cup chopped nuts and/or fresh herbs

Boiled rice or noodles, optional

Yield: 2 servings

Step 1: Cook rice or noodles

If you plan on eating your stir fry over rice or want to throw in some noodles to make them more filling, do so ahead of time. The meat and veggies cook so quickly, so it’s best to have everything ready!

Step 2: Chop Your Ingredients

Cut your meat into bite-sized pieces. If you’re having trouble cutting through tender meat, place in the freezer for 20 minutes to firm up the outsides. Set the meat aside in a bowl and clean the cutting board to cut the vegetables into even chunks.

Step 3: Cook in batches

If you add all the ingredients at once, you’ll overcrowd the pan and steam the food instead of getting a nice, crispy exterior. It’s best to fry in batches, heating the pan for about a minute between each addition.

Start by heating a wok or cast-iron skillet over high heat until almost smoking. Add the oil along with the garlic, ginger, scallions, and chili flakes (if using). Cook for 15 seconds and pour the flavors into a bowl.

Add the meat and cook in batches if needed. Cook, stirring constantly, until meat is tender, about 1 to 3 minutes. Place the meat in a bowl and reheat the pan.

Add the vegetables and cook, stirring constantly, until tender and crispy, about 2 to 4 minutes. Put the aromatic ingredients and meat back into the pan and toss everything briefly. If using rice or pasta, add them now.

Step 4: Sauce and Serve

Finally add the sauce and stir into the mixture, allow to bubble and simmer for a minute. When all the ingredients are well coated and shiny, your work here is done! Garnish each plate with the peanuts or herbs and enjoy.

Universal Asian wok sauce

Different combinations of ingredients and the right combination contribute to the wonderful taste of stir-fries. In this article, I’ll discuss the different types of spice ingredients and offer three of my best recipes for forming a spice blend that works for most Chinese dishes.

I’m having some trouble finding an appropriate term to describe the stir-fry spice mix. This is because the Chinese call it a sauce, but the composition of these sauces includes other sauces. If you can understand that one of the ingredients for the fried noodle sauce is soy sauce, you should understand what I mean.

My Easy Asian Wok Sauce Recipe

Here are the three basic stir fry sauces used by most Chinese cooks. These 3 versions of wok sauces mainly consist of the same pool of ingredients with a little variation. The resulting mixture gives a different color and taste. Basically, you can use any of these wok sauces for frying, but the usual approach is to follow the simple rule of thumb adopted by most restaurateurs:

Stir Fry Sauce (A) – mainly used for fried rice as it has a stronger sesame oil flavor and is lighter in color.

Wok Sauce (B) – mostly used for fried noodles as most people (especially my restaurant customers) prefer a darker color. More dark soy sauce is used in this formula and it has a higher umami (savory) flavor.

Stir-Fried Sauce (C) – mainly for stir-fried veggies and tofu, and the color is the lightest of them all (so the veggies don’t look bland) and with more oyster sauce in the formula, which works for most veggies.

Get the Chow Mein recipe here. Stir Fry Sauce (B) is used in the recipe.

The recipe for the wok sauce

Wok Sauce (A) – best for fried rice:

Oyster Sauce 92g

Chicken powder 92g

Soy Sauce 360g

White Pepper 8g

Sesame oil 32g

water 82g

Wok Sauce (B) – best for fried noodles:

Oyster 140g

Chicken powder 140g

Light soy sauce 500g

White Pepper 10g

Sesame oil 20g

Dark soy sauce 100g

water 150g

Wok Sauce (C) – best for stir-fried veggies:

salt 6g

Chicken powder 5g

sugar 6 gr

Oyster sauce 18g

White pepper 1.25 g

Cornstarch 8g

water 50g

Make a batch of your own wok sauce

However, the choice is yours as they can be swapped out. Try experimenting with all these combinations and decide on the one you prefer. You can make a larger batch to save for your next stir-fry.

If you ever visit an Asian restaurant, you might notice that some chefs never pre-mix sauces, as I mentioned here. Instead, they placed all of the sauce ingredients (soy sauce, sesame oil, oyster sauce, salt, sugar, etc.) in individual containers right next to the stove. They will select all the components with a small spoon and put them in a ladle and prepare the sauce whenever they need it. While this method has the benefit of giving the person cooking full control over what components (and how much) to add, it also has its own pitfalls – the possibility of leaving out some components or accidentally adding the wrong amount contain. This is often the case since the amount for each component is relatively small (some are perhaps 1/4 to 1/8 teaspoon) and the types of components can sometimes be more than five. Therefore, if you don’t already know the characteristics of each component, you may want to stick with the three stir-fry sauces in this section.

Here are the common ingredients used as a condiment for Asian stir-fries

soy sauce

There are two types of soy sauce, light soy sauce and dark soy sauce. The taste of soy sauce varies from brand to brand. Typically, the very best soy sauces are imported from Hong Kong, Japan and China.

The light soy sauce can be served on the table as a dip for spring rolls or dim sum. It can also be part of the seasoning for stir-fries.

Dark soy sauce is typically used to marinate meats and as part of the seasoning for pasta dishes, fried rice, and other stir-fries. Dark soy sauce gives the dish a richer color and thicker texture.

plum sauce

Plum sauce is a viscous, thick, sticky, light brown sweet and sour condiment. It is used in Chinese cuisine as a dip and also as an ingredient in marinades. Some of the sauce mixes that contain plum sauce are suitable for cheese salad and sweet and sour chicken.

oyster sauce

Oyster sauce is the second most popular sauce in Chinese cuisine after soy sauce. It has the ability to enhance flavor for most dishes. It is a sauce that gives a savory flavor to any dish. This sauce is a staple of most Chinese home cooking. It is not fishy, ​​tastes universal and is suitable for marinating and pan-frying fish, poultry, meat, pasta and rice. It is an essential element for stir-fried vegetables and a main ingredient in pasta sauce. (Lo Mien). Oyster sauce is also used as a topping for blanched vegetables.

Oyster sauce is also an important part of Thai and Cambodian cuisine. It gives a fantastic aroma and taste to all dishes.

fish sauce

Fish sauce is known as a staple of Vietnamese cuisine. This amber sauce is very salty and a little goes a long way. It is used as a spice in many Asian cuisines.

It has the ability to add depth to the flavor of any dish. It can be diluted with other ingredients to form a dipping sauce, be part of the ingredient of stir-fry sauce and marinating. It is also used to prepare the sauce for Thai steamed fish along with shallots, chili, tamarind and lime. Some Chinese also use fish sauce in their cooking, although soy sauce is still much more popular in the Chinese community.

sesame oil

Sesame oil is a spicy dark and aromatic oil. Roasting the seeds during manufacture gives it a strong, distinctive and slightly sweet, nutty flavor. Sesame oil is an integral part of Asian cuisine.

It is not suitable as an edible oil because it is too intense in flavor and has a low smoke point. It is generally used for Chinese cuisine such as marinade and frying. It is also used as a flavoring in the final stages of cooking, for example when a few drops are sprinkled onto a bowl of soup noodles at the end. The flavor is strong, so “a little goes a long way” describes sesame oil perfectly.

Sesame oil is a vegetable oil obtained from sesame seeds. It is often used as a flavoring in Chinese and Japanese and Korean and other Southeast Asian cuisines.

Tomato ketchup

Ketchup usually refers to tomato ketchup, which is a synonym for tomato sauce. In fact, it contains not only tomatoes, but also vinegar and other spices. Tomato ketchup is not only used in fast food dishes like hot dogs and hamburgers, but also in a variety of Asian dishes.

Many sauces for Asian dishes contain tomato ketchup. For example, Chinese-origin sweet and sour sauce and Ayam Masak Merah (Malaysia-style tomato curry chicken) use a lot of tomato ketchup in the recipes. It is also used as a dipping sauce in the Indonesian and Chinese communities.

Five spice powder

Five spice powder consists of ground peppercorns, star anise, cloves, fennel, and cinnamon, and sometimes powdered coriander. It is a versatile seasoning mix suitable for flavoring a variety of meats and poultry. The composition of each brand of five spice powder may not be the same. The difference can be either the ratio of spices, and in some cases a combination other than the above. For example, some manufacturers add cardamom, Szechuan pepper, nutmeg to the spice mixture.

Five spice powder gives marinades and dry rubs for meat and poultry a spicy kick. It goes particularly well with pot roast pork – a traditional pork belly dish called “Five Flower Pork”. It is also used in tiny amounts in the famous barbecue pork bun called Char Siu Bao. Another common use of five spice powder is to marinate fried chicken.

Worcester sauce

Worcestershire is not the traditional ingredient for Asian cooking but has gained popularity as it is compatible with most other Asian ingredients. Lamb marinated in Worcestershire sauce combined with oyster sauce, soy sauce and tomato ketchup has an amazing taste. You can also use it along with oyster sauce and sugar to coat the shrimp in the dish called Cantonese Fried Prawns.

More about stir-fries……

Fry vegetables with garlic

The stir-fry technique originated in China. Hence, most of the popular stir-fries and accompanying wok sauces originated in China. The basic elements of most Chinese cuisines are light soy sauce, dark soy sauce, sesame oil and oyster sauce. I posted a sweet and sour chicken recipe that includes a variety of these ingredients in the sauce.

Thai stir-fries usually contain fish sauce combined with light soy sauce. Thai sauces are distinguished from Chinese sauces by the combination of sweetness, saltiness, acidity and spiciness. Classic Thai sauce also includes bird’s-eye chili, lime juice, sugar and tamarind.

As for Malaysian Chinese cuisine, local ingredients like chili and coconut are paired with excellent stir-fries from China. A good example is Kam Heong wok sauce for crab and other seafood. Local ingredients such as dried shrimp and curry leaves are among the local ingredients used in cooking using the traditional Chinese cooking method.

Teriyaki is the Japanese stir-fry sauce that contains light soy sauce along with mirin (sweetened rice wine), sugar, and honey or sugar. All the ingredients are combined and cooked until reduced to the desired consistency.

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The Blue Dragon brand is valued at £29.3m with annual growth of 19%. This corresponds to a market share of 19.4% in the Oriental Food market. Blue Dragon currently sells more units of sauces and pastas each year than any of its competitors. 38.8 million Blue Dragon sauces or pasta SKUs are sold each year and one in three Middle Eastern sauce products sold in the UK is a Blue Dragon product. One of the reasons for Blue Dragon’s success across the oriental category is the brand’s commitment to creating authentic oriental products. For example, the ingredients for Blue Dragon’s premium curry pastes come from Thailand and the ingredients for Blue Dragon’s premium pan sauces from Malaysia.

Blue Dragon Sauces…

Blue Dragon is gaining strength in the oriental sauces market – the brand is currently worth £17.9m and is growing at 20.3% a year for a current market share of 19.5.

Blue Dragon is the market leader in the oriental wok sauce segment. Blue Dragon wok sauces are currently worth £10.5m and growing at 14.4% annually. Blue Dragon attracted 410,000 new buyers to its wok range in the last year alone, resulting in a 34.6% market share. Blue Dragon has expanded its presence in the stir fries category with successful promotions for the established 120g pouches, attracting new shoppers with innovative new ranges in the form of premium pouches and premium pan glass ranges.

Blue Dragon Sweet Chili Dip Sauce is the number one oriental dipping sauce on the market with a 72.8% market share. Blue Dragon Sweet Chili Dip Sauce is worth £6.2M and growing at a strong YoY growth rate of 38.2%. Blue Dragon recently expanded its range of sweet chilli dipping sauces to include hot and kaffir lime variants. Sweet Chilli is an extremely popular dipping sauce flavor and as such, expanded variations of this core variety are proving very popular with consumers.

Blue Dragon recently expanded its range of dips with four new Squeezy variants. Blue Dragon Squeezy Thai Sweet Chilli – Hot, Malaysian Satay, Chinese BBQ and Chinese Sweet & Sour have been added to the original Blue Dragon Squeezy Sweet Chili Dip Sauce. Blue Dragon’s new Squeezy Sauce range combines an easy-to-use, shatterproof (plastic) format with popular on-the-go flavors. This authentic flavored new range (made in Thailand and Malaysia) has been developed to be enjoyed at home – indoors and outdoors.

Blue dragon noodles…

Overall, Blue Dragon Noodles are worth £5.2m and are growing at 26.5% annually, accounting for a 14.9% share in this category. Blue Dragon has seen tremendous growth in the pasta category over the past year, due in part to in-store promotions and a consumer-focused education campaign that provides consumers with recipes to illustrate the convenience of using pasta. To sustain this growth, Blue Dragon continues to educate consumers through on-pack recipe suggestions and offers uses for both wet and dry noodles, enabling retailers to increase profits by capitalizing on increased consumer interest in Middle Eastern cuisine.

Blue Dragon Coconut Milk & Cream…

Blue Dragon is the brand leader in the coconut milk and cream market with a 46.3% share and growing at 21.9% annually. As the first company to bring canned coconut milk to the UK, Blue Dragon’s coconut products deliver flavor and texture, leading to repeat purchases. The brand has expanded its core Blue Dragon Coconut Milk due to its popularity to include: Coconut Milk Light, Thick & Creamy Premium Coconut Milk, Coconut Cream, Coconut Powder, Coconut Block, as well as Organic Creamed Coconut Block and Organic Coconut Milk sourced in Sri Lanka .

Blue Dragon new product development

Blue Dragon strives to create innovative NPD to meet consumer demand and provide greater choice. In 2008 Blue Dragon launched two new premium stir fry flavors in its Chinese range which hit shelves in January 2008 – Blue Dragon Hoi Sin & Sesame Sauce and Blue Dragon Soy, Honey & Garlic Sauce.

Recent Blue Dragon NPD in sauces (launched October 2007) include the launch of 200g jar pan sauces (Satay, Honey & Cashew, Golden Plum & Chili) and a premium range of pouch pan sauces (Sticky Plum, Sweet Soy & Roasted Red Chili, Black Bean with Roasted Garlic & Chili, Chinese Mushroom & Garlic and Spicy Lemon with Ginger & Minced Pepper). The new range upgrades the oriental sauces category by encouraging consumers to act within the premium sauce censorship. In October 2007, the Sweet Chili Dip Sauce range was expanded to include a “Hot” variant, which gives the classic, best-selling dipping sauce a spicy twist.

The brand also recently refreshed their Blue Dragon Thai Green Curry Paste and Blue Dragon Thai Red Curry Paste. Part of the Thai range of products, these premium pastes are sourced and manufactured in Thailand.

Blue Dragon Marketing Activities

In May 2008, Blue Dragon launched a new national TV advertising campaign aimed at reinforcing its authentic credentials, raising consumer awareness of the brand and its key products, and inspiring the nation to prepare oriental dishes at home. The two Blue Dragon commercials introduced a new brand slogan: “The East Made Easy”.

Packaging & Merchandising

Blue Dragon strives to package its products in a way that is easy for the consumer to use and preserves the sauce in the best possible way. Consumers have different packaging needs, for example, some consumers who cook for one or two people prefer smaller products so they can add flavor to their meal, while others want family-sized jars to fill up a meal. Similarly, some consumers want clear glass packaging so they can see the sauce, while others don’t care. Blue Dragon sauces are available in both sachets and jars to meet all consumer needs.

An example of Blue Dragon’s commitment to improving its packaging formats are the jars used for the new Blue Dragon Premium Thai Curry Pastes. These are available in 110g jars to ensure freshness is guaranteed. Each jar contains 2 servings for immediate use and delivers optimal flavor.

As Blue Dragon’s product range expands, so does the impact of the products on the shelf, strengthening its position as a pioneering brand for authentic oriental cuisine in this category. The bold blue and yellow Blue Dragon logo is instantly recognizable and immediately communicates the brand’s authentic Middle Eastern cooking message.

Attracting fans of oriental cuisine to cook and prepare oriental food at home can be achieved through consumer education, recipe brochures, recipe ideas on the packaging and improved clarity at the point of purchase, e.g.

Blue dragon looking to the future

Blue Dragon continues to provide British shoppers with products that meet their needs and make Far Eastern foods accessible to the West, while maintaining high standards of quality and authenticity. Featured in Chinese, Thai, Japanese, Vietnamese and Malaysian cuisines, Blue Dragon products establish the brand as the most accessible, authentic pan-oriental brand.

Blue Dragon

Tel: 01942 267090

www.bluedragon.com

ENIf you like the original soy sauce, you will love this one. It’s made from dark soybeans and vegetables like garlic, ginger, and onions. Enjoy its classic and intense flavor with your Chinese noodles or with your vegetable and meat dishes. This sauce is suitable for vegetarians and vegans. You just have to warm it up a bit. In addition, it contains no artificial colors or flavors.

Before you fire up the wok

The Spruce / Leah Maroney

If you are planning a dish with sauce, prepare it ahead of time. If you’re using a protein like tofu, you should drain it of any liquid (use the firmest tofu you can find) and maybe consider baking it to further dry it. Crumbly tofu can become mushy if overcooked.

Make sure you have all your veggies and other ingredients chopped up and ready to go before you start stir-frying. This cooking method is very quick, so once it starts, you don’t have to do much more than stir.

(Nutritional information is calculated using an ingredient database and should be considered an estimate.)

Many Chinese takeout stir-fries include “brown sauce.” One of the most well-known dishes that uses brown sauce is the classic beef and broccoli takeout. The sauce usually contains beef broth or beef broth to add extra flavor to the dish, but you can use chicken broth or broth if you like.

Brown sauce is typically a western Chinese takeout. In some cultures, brown sauce is not used at all. The whole purpose of the spicy mix is ​​to thicken a stir-fry sauce and add a savory flavor.

Look for dark soy sauce for this recipe as it adds a richer flavor. Oyster sauce is commonly used in Chinese food, giving it a savory, salty umami flavor. Both are available at most grocery stores. If you wish, you can add grated or chopped ginger or garlic. Serve your homemade brown gravy with a beef, chicken, pork or chow mein dish.

0:57 Click play to watch this easy Chinese brown sauce recipe come together

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Overview Soy sauce is a staple condiment in many kitchens and restaurants. Its use in Asian cuisine is widespread, and you may find it in other recipes, e.g. B. for homemade sauces, home cooking and soups. If you want to avoid soy sauce, it can be difficult to find another ingredient to use instead. There are alternatives to this savory sauce, but some may work better than others for your needs.

Red Boat Fish Sauce This sauce is made from wild-caught anchovies from the island of Phu Quoc in the Gulf of Thailand. The sauce contains no soy proteins and is gluten-free. It will enhance the flavor of your food without the need to use soy sauce. However, the Red Boat brand has 1,490 mg of sodium per serving, so it wouldn’t be a good choice for those watching their salt intake. Try it now: Shop Red Boat Fish Sauce.

Maggi Seasoning Sauce This is a sauce from Europe that is more than a century old and has many fans. People use Maggi spice sauce to enhance the flavor of almost any dish. However, maggi can sometimes contain soy and contains wheat, another common cause of food allergies. The manufacturer adjusts the recipe by world region to match its flavors with local cuisine, so be sure to check the ingredient list if you’re avoiding a particular product. If you have a soy or wheat allergy, you won’t want to consume the sauce, but you should try Maggi if you’re looking for a different flavor enhancer than soy sauce. Try it now: buy Maggi seasoning sauce.

Ohsawa White Nama Shoyu Sauce This Japanese sauce is made with sea salt, distilled sake and lots of wheat, giving it a thicker texture than regular soy sauce. It is billed as fruity smelling and slightly sweet. Its golden honey color also sets it apart from traditional soy sauces. Shōyu means “soy sauce” in Japanese, but despite its name, this Ohsawa brand sauce is actually soy-free. Try it now: Shop Ohsawa White Nama Shoyu Sauce.

Bragg Liquid Aminos Another soy sauce alternative that’s high in amino acids is Bragg Liquid Aminos, which has a large following in health-eating circles. It contains soy, so it is not suitable for people who avoid soy sauce due to an allergy. It also contains 320 mg of sodium per teaspoon, according to nutritional information. However, it is flavorful, so less is needed than with soy sauce. Try it now: Buy Bragg Liquid Aminos.

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Cooking dinner at home has many benefits. When you prepare meals in your kitchen, you have the opportunity to choose healthier recipes and ingredients. If you’re looking for healthy and delicious dinner ideas, learn the simple art of stir-frying! Once you learn the basics, you can cook an unlimited number of delicious dishes to add excitement to dinner.

stir it up!

Frying is a quick way to cook small pieces of food in a hot pan or wok. As the name suggests, the food is constantly stirred during cooking. You can use this method to cook a variety of vegetables, meat, seafood, and poultry.

Frying is not only quick and easy, but also healthy. The result is tender, crunchy vegetables that contain more nutrients than if they were cooked. And since only a little oil is needed for stir-frying, the fat content is low.

Use these five basic steps to prepare a healthy wok:

1. Prepare the wok. An authentic stir-fry is prepared in a wok, a bowl-shaped pan. If you don’t have a wok, you can use any large, shallow pan with a handle. You will also need a heat-resistant spatula or large spoon to stir.

2. Choose an oil. Since stir-fries are cooked at a high temperature, choose oil with a high smoke point. This means that the oil does not give off any smoke or unpleasant aromas. High smoke point oils include:

safflower

Corn

canola

Soybean

sunflower

peanut

If you want to use olive oil, choose a refined olive oil (not extra virgin). Do not fry in flaxseed or hemp oil as they have very low smoke points.

Instead of oil, you can also coat the wok with non-stick cooking spray. This method is used in Sweet Chili Tofu Skillet.

3. Add protein. Once the oil is hot, add your favorite meat or alternative:

shrimp

Lean beef

Chicken breast or thighs

Lean Pork

Salmon

tofu

The meat should be cut into thin strips so that it cooks quickly and evenly. Once it’s cooked, take it off the heat. Use a thermometer to ensure your protein is being cooked to a safe internal temperature.

4. Boil the vegetables. Put the garlic in the hot wok. Once it’s sizzling, add your favorite veggies and cook until tender-crisp:

broccoli

cauliflower

carrots

celery

baby corn

Mushrooms

aubergine

paprika

Bok choy

5. Add aroma. Many stir-fry sauces are high in sodium. For example, many brands of soy sauce have around 1000 mg of sodium per tablespoon. A healthy diet should contain 1000-1500 mg of sodium per day and not exceed 2300 mg. Instead of a salty sauce, season your stir-fries with:

Herbs: basil, oregano, coriander

Spices: cumin, coriander, cardamom

Broth with reduced or no added sodium

Fresh lemongrass, garlic or ginger

100% fruit juice

citrus peel

Low sodium soy sauces (<600 mg sodium per tablespoon) Beware of reduced sodium sauces that say "25% less salt". They can still be high in sodium. For example, with 25% less sodium, soy sauce still contains 750 mg of sodium per tablespoon! Replace half the soy sauce in recipes with balsamic, rice, or wine vinegar instead. If you can't reproduce the flavor of a high-sodium sauce in a particular dish, add a teaspoon or two towards the end of cooking. This will give the dish more flavor compared to several tablespoons added during cooking, and the resulting dish will have less sodium. Add fresh herbs just before serving to maximize their bold flavor. Try one of these combinations to make a healthy and delicious stir-fry: Dish Protein Vegetable Flavor Simple Shrimp and Broccoli Stir-Fried Shrimp Broccoli Garlic, Reduced Sodium Broth, Lemon Zest Sunset Orange Ginger Pork Pork Tenderloin Cauliflower, Carrots, Yellow Peppers Orange Juice, Orange Zest, Fresh Ginger, Reduced Sodium Broth Thai Stir-Fry Chicken Peppers, Eggplant, Mushrooms, Bean Sprouts, Pak Lemongrass Choi, Lime Leaves, Garlic, Sweet Red Chili Sauce Tofu and Chinese Green Tofu Pak Choi, Broccoli, Gailan Sesame Oil, Sesame Seeds, Rice Vinegar, Reduced Sodium Broth, One Teaspoon Oyster Sauce Spicy Beef Curry Sirloin Steak Strips Tomatoes, Paprika, Hot Pepper Garam Masala, Cumin, Fresh Coriander , ginger, lemon juice, yogurt To complete your meal, serve your stir-fry over brown rice, whole wheat pasta, or quinoa. Leftovers can be kept in the fridge and enjoyed for lunch tomorrow. bottom line Pan frying is a healthy and quick cooking method with an endless variety of dishes. By following these five simple steps, you can have a nutritious and delicious stir fry for dinner tonight! You might also be interested in All About Dark Leafy Greens How to cook with herbs How to cook with spices Reducing sodium in the kitchen