Chef Kev gives us tips on how to stir fry food.
VIDEO TRANSCRIPT
Hey, Chef Kev here with quick tips for healthy cooking.
Today’s tip is how to make a stir-fry. When someone hears the word “fry,” we kinda think not so healthy…I mean frying where I come involves Crisco and lard. But a stir-fry is a really quick and easy way to make a healthy dish.
I hate – like hate – over-cooked veggies. When I was young, and I’m sure you can relate … every vegetable I ever ate had the consistency of baby food.
Ugh.
Stir-frying is cooking at a very high heat so that the ingredients cook quickly and still keep their natural firmness or texture.
Here are few tips for making the perfect stir-fry.
First: Cut your meat and veggies really small and keep the sizes consistent. This will cut the time it takes to cook, and ensure that one vegetable doesn’t get more attention than any other.
Second: Always use an oil, like peanut or canola, with a high smoke point. Not olive oil cause it burns and evaporates too quickly.
Third: Use a large saucepan or a wok. You need room to stir, so bigger is better. Cast-iron always works best because it can always take the heat, literally, and it’s a breeze to clean.
So, wait for the oil to sizzle…then add your meat or fish.
Sear it on both sides…this will lock in the flavor.
Then add the veggies…as many as you want….and the seasoning.
Now, stir-frying does require some concentration – but it’s good if you have ADD cause it doesn’t require too much.
Constantly stir the veggies and meat.
In a few minutes, you have veggies that not only are crisp but also keep more of their nutrients than with other cooking methods.
I’m Chef Kev, making healthy cooking simple and sweet.