Stir fry is the technique of cooking and naming a dish at the same time. Quickly fry vegetables, seafood, meat, nuts, tofu and sprouts in a new way - not in a lot of boiling oil, but in a barely greased pan or in a wok. In the ideal healthy version, the vegetables should remain semi-raw, brightly colored and slightly crunchy. Meat, seafood or tofu - cooked. Spices, sauces, nuts, other superfoods and condiments are optional. In winter, do not hesitate to use frozen vegetables. Because it is better to eat a cooked thawed portion of vitamins and fiber than not to eat vegetables at all.
Basic rules for cooking stir fry
1 - protein
Chicken, pork, thin slices of beef, shrimp, squid, diced fish fillet, tofu. It is better to prepare meat and poultry in advance: cut into small slices, chop with a fork, salt, pepper and infuse.
2 - aromatic component
Onions (sweet or shallot), garlic, green onions or ginger.
3 - vegetables
Onions, sweet peppers, carrots, celery stalks, eggplant, soy sprouts, mushrooms, broccoli or cauliflower, Peking or Savoy cabbage, spinach, pak choi, chard, frozen corn or pea cobs, green beans la,.
4 - sauce
Basic sauce for stir fry: 3 cloves of garlic, 3 tbsp. soy sauce, 1 tbsp. vinegar, 1 tsp. sugar or honey, 1 tsp. starch and 1/2 cup water.
Curry sauceIngredients: 1.5 tbsp. curry paste, 2 tbsp. l fish sauce, 1 tsp. sugar, 1/2 cup water, starch 1 tsp
Orange-ginger sauceIngredients: juice of 1 orange, 4 cm of ginger root, 3 tbsp. l soy sauce, 1 tsp. vinegar, 2 tsp starch.
Thai sweet and sour sauce, oyster sauce, sriracha, teriyaki sauce and others are also used.
5 - Additives
Optionally, peanuts, cashews, sesame seeds, green onions, spicy chili sauce such as tabasco, fresh cilantro or basil are added to the stir fry. Kill the egg.
Stir-fry with tofu
- 100 g of tofu
- 1 tbsp soy sauce
- 1 tsp. honey
- 3 tbsp water
- olive oil
- ½ small onion
- 120 g green beans (can be frozen)
- 1 sweet pepper
- onions
- another 1-2 types of vegetables per season or at will - zucchini, pumpkin, tomato, etc.
- 30 g peanuts (optional)
- green onion, fresh or dry chili, ginger (spices optional)
Remove the tofu from the package and dry it with paper towels. Cut into cubes.
In a large frying pan in a very small amount of oil for 4-5 minutes, fry the tofu, stirring often. Pour a little oil into the pan, add the onion, cook for a minute. Then add finely chopped ginger and chili (spices can be added dry at the end of cooking). Then all the vegetables, cut. Cook for a few minutes.
Pour in soy sauce, a little honey, water. Quickly mix thoroughly for 30 seconds. Serve hot, sprinkled with chopped green onions.
For ideas
- chicken fillet+carrot+celery stalks+frozen corn cobs+frozen peas+base sauce+lemon juice+chili
- any fish fillet (tilapia) +zucchini+carrot+corn+base sauce+lemon juice+dry chilli+green onions
- shrimp+onion+sweet pepper+eggplant+base sauce+curry paste+fresh basil
- zucchin+fennel+garlic+spinach+tofu with sesame seeds and sesame oil
- slices of beef+teriyaki sauce+green beans+cherry tomatoes+sweet pepper+carrots
- purple onion+broccoli+carrot+cashe+chicken+thai sweet and sour sauce
Zucchini+pepper+onion+garlic+shrimp+curry paste
