Tips for a delicious stir-fry

Stir-fries are quick, easy and healthy – perfect for a family meal. Here are some tips for a great stir-fry.

• Make sure the wok or frying pan and the oil is very hot before adding the ingredients. Sunflower oil is always the best option when stir-frying, because it reaches a much higher temperature than other oils, such as olive oil or butter.
• Cut all the ingredients into similar sizes to help the food cook evenly.
• If the recipe calls for meat and vegetables, cook the meat first to seal in the juices. Remove the meat and then cook the vegetables – this will ensure that the vegetables remain crispy and don’t overcook.
• Stir-fry using two wooden spatulas or spoons, tossing (not stirring) the food every few seconds.
• Garlic and ginger add a good flavour to stir fry recipes and are very healthy ingredients.
• Serve stir-fried dishes immediately to enjoy the food’s crisp texture and fresh flavour.
• Start cooking with a little oil and only add more if needed. Stir-fried dishes should never be oily.
• Pre-cook vegetables that take longer to cook (like asparagus, broccoli and beans), lightly in salted oiling water. Rinse them under cold, running water and then toss them into the stir-fry with the other vegetables that cook quickly. This way the latter won’t have lost their crisp, crunchy texture by the time the slow cooking vegetables are done.
• Use lean cuts of meat or trim away as much fat as possible before cooking.
• All meat can be marinated in a little soy or oyster sauce, a pinch of sugar and a little oil before cooking. This will add flavour and ensure that the meat remains tender.
• Make sure frozen vegetables are defrosted and that all additional water has been drained before adding them to stir-fry. Try and avoid using frozen vegetables though, as they have a high water content that can cause the food to stew rather than fry.

Here are two easy stiry-fry dishes to try:
Kid-friendly stir-fry

Stir-fry with pork mince


3 tbsp oil
250g pork mince
1 packet stir-fry vegetable
1 clove of garlic, minced
4 packets of 2 Minute Noodles
150ml stir-fry sauce of your choice

1. Heat a pan over medium-high heat with one tablespoon of the oil.
2. When the pan is hot, add the pork mince and the garlic and stir-fry for four minutes. Remove and set aside.
3. Heat a wok or large frying pan with the remaining oil until smoking.
4. Add the vegetables to the wok and stir-fry for three to four minutes or until cooked but still crisp.
5. Add the cooked pork mince and stir-fry sauce and heat through.
6. Cook the 2 Minute Noodles according the packet instructions and add to the stir-fry.
7. Sprinkle with roasted peanuts (optional).


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