Healthy Stir-Fry Cooking Method

Healthy Stir-Fry is a method of stir-frying that uses no oil. Heating oils causes them to oxidize creating free radicals that are harmful to your health. Our method uses a small amount of broth in place of the oil making it healthier and better tasting. The food is cooked in a wok over medium high heat; the high heat requires the food to be stirred constantly to allow the ingredients to cook quickly keeping them nice and crisp without burning. This is the perfect method for Asian style dishes. While traditional Asian stir-fries heat oil and add fresh ginger as the first ingredient, this will not work in our Healthy Stir Fry because the ginger will stick to the pan. Most of the time we begin by adding onions to the wok to release moisture and add the ginger as the second or third ingredient. The moisture from the onions and some of the other ingredients gives the ginger the opportunity to cook briefly to release its flavor. Follow the directions for these recipes exactly as written and you will enjoy healthier and tastier stir-fries using our method.

How To Healthy Stir-Fry

Healthy stir-fry is done in a non-stick wok or large skillet. Instead of using oil, add 1 TBS of broth to a hot pan on medium high heat. When broth is hot add vegetables in order given in recipe stirring constantly. This is usually done quickly so vegetables are still a little crisp inside.

Following are a few of our Healthy Stir-Fry recipes:

Sweet n Sour Snapper with Cabbage
Stir Fried Seafood with Asparagus
15 Minute Stir Fried Chicken with Bok Choy
Miso Stir Fry

This page was updated on: 2003-01-28 17:03:44
© 2002 The George Mateljan Foundation