◆ Drain off marinades before adding meat to wok. This will reduce the amount of splatter during cooking and prevent
stewing.
◆ Stir fry thin cuts of meat and poultry for one to two minutes. Do not overcook as this will result in tough, dry meat.
◆ Stir fry meat and poultry in small batches, no more than 2 cups of food at a time. The food should be distributed so a
portion of each piece is in direct contact with the cooking surface. Too much food prepared at the same time will lower
the temperature of the wok, causing the food to simmer rather than fry.
◆ Use a tossing motion when stir-frying. This ensures that the food is evenly exposed to the heat. The food will cook quickly
and evenly in just a couple of minutes.
◆ Stir-fried food is best served immediately after cooking to retain the crisp texture.
◆ Add ginger and garlic toward the end of cooking to prevent them from burning. Push vegetables and other ingredients
to the sides of the wok and brown the ginger and garlic in the center of the wok for 15 to 30 seconds. Then return other
food to the center of wok and combine with ginger and garlic.
Recipes
Chicken with Snow Peas, Carrots, and Bean Sprouts
2 teaspoons lite soy sauce 1 teaspoon cornstarch
1 teaspoon dry sherry 2 tablespoons vegetable oil, or as needed
½ teaspoon sugar ½ cup carrots, julienne cut
1 20-ounce package boneless, skinless 4 ounces bean sprouts
chicken breasts, cut into ¼-inch 7 ounces snow peas
thick strips 2 tablespoons water
¼ cup chicken low sodium broth or 1 tablespoon minced garlic
stock
Combine soy sauce, sherry, and sugar, in a medium bowl. Add chicken and stir. Refrigerate, covered, for 30 minutes. Remove chicken
and pat dry. Combine chicken broth and cornstarch in a small bowl. Reserve.
Preheat wok at 375° for 5 minutes. Add 2 teaspoons of oil and heat until just smoking. Add half of chicken evenly to the center of the
wok. Cook, without stirring, for 1 minute, then stir and cook until browned. Transfer chicken to clean bowl. Heat 2 teaspoons oil and
repeat with remaining chicken.
Add remaining 2 teaspoons oil and heat. Add carrots, bean sprouts, and peas. Cook, stirring frequently, until vegetables begin to just
soften, 2 to 4 minutes. Add water and continue to cook until vegetables are crisp tender, 1 to 2 minutes more. Push vegetables to sides
of wok; add garlic to center of wok and cook for 15 to 30 seconds. Return vegetables to center of wok and combine with garlic. Return
chicken and any juices to wok; stir to combine. Pour reserved broth into wok, stirring well before adding. Cook, stirring constantly,
until chicken is cooked through and sauce is thickened, about 1 minute. Serve over rice.
4 servings
Teriyaki Chicken
⅓ cup teriyaki sauce* 4 boneless, skinless chicken breasts
⅓ cup dry sherry 1 tablespoon vegetable oil
2 teaspoons grated grapefruit peel 2 green onions, sliced, for garnish
1 clove garlic, minced
Combine teriyaki sauce, sherry, grapefruit peel, and garlic in a small bowl. Reserve. Place chicken breasts on a cutting board and pound
lightly with a meat mallet to even thickness. Preheat wok at 375° for 5 minutes. Add 1 tablespoon of oil and heat until just smoking.
Add 2 chicken breasts; brown well on both sides, about 4 minutes. Remove chicken to clean plate. Add remaining chicken breasts.
Brown well on both sides. Return all chicken to the wok. Pour reserved sauce over chicken. Reduce heat until pilot light goes out. Cook,
covered, turning chicken once, until cooked through, about 5 minutes. Remove chicken from wok and cut into ½-inch slices. Serve
chicken slices topped with teriyaki sauce. Garnish with onions, if desired.
4 servings
* This ingredient can be found in the ethnic foods section of the supermarket.
4
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