Stir-Frying
This is the Oriental version of sautéing. The idea is to cook food quickly
in a minimum amount of oil or broth. The high temperature and the constant stirring keep the food from sticking and burning.
You can use a Chinese wok or a large frying pan. Of course a wok is ideal
because it is designed especially for stir-frying. Try stir-frying vegetables
and diced chicken or seafood with a tiny bit of peanut oil. When your recipe calls for soy sauce, use the low-sodium variety. This helps control the amount of sodium in your diet.
Before you heat the oil in the wok, prepare each food for cooking by dicing or slicing it into small pieces for rapid cooking. The hottest area is at the base of the wok, so you'll want to cook each food quickly there, then push it up on the side of the wok while you cook the next food.
You'll want to use an oil that won't smoke at high temperatures. (Fat that
smokes releases undesirable chemicals and won't cook correctly.) Peanut oil, which smokes at 446 degrees Fahrenheit, works best. Stir-frying results in delicious dishes because the hot oil preserves the color, flavor and crispness of vegetables, and it seals in the natural juices of meats and seafood.
