Showcasing the Mediterranean diet and Asian diet  
 
 

 

 
How to stir-fry


 

 



This classic Asian cooking technique brings out the flavor, texture, and color of food, and does a great job of preserving nutrients. For this method of cooking we highly recommend a wok. You'll need to have all your ingredients cut into small even-sized pieces; sauces, stocks and seasonings mixed; and everything you need set out in front of you before you start cooking.

The secret to successful stir-frying is to get the wok really hot before you start, add a small amount of oil, then add the ingredients and toss them around quickly with a large spoon or turner (stirring continuously) until they're cooked. The sauces and flavorings are added towards the end of the cooking process. For the best stir-fry results make sure to add the vegetables in order of their texture. "Hard" vegetables like broccoli and carrots take longer to cook, for example, than "soft" vegetables like Asian greens and mushrooms. If you're using chicken or seafood, to avoid it overcooking and going tough, it's best to quickly stir-fry these foods first until just cooked, then remove them from the wok and set them aside while you continue to cook the remaining ingredients. Then simply return them back to the wok at the end of the cooking process to heat through.

 

 

 

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