Stir Fry & Sauté

Stir frying or “sautéing” is a quick way cook vegetables, eggs, tofu, or meat or to re-heat foods. In French, sauté means to jump or hop. That is what you want your vegetables to do constantly over medium-high heat to evenly cook them and prevent them from burning

HOW TO STIR FRY ANYTHING

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Since this is a quick cooking method, you want to have everything prepped and ready before you start. 

  1. Heat the pan first, then add your high-heat oil (avocado oil, grapeseed oil, rice bran oil or peanut oil) and swirl it around the pan.

  2. Add aromatics such as onions or shallots and stir around for a couple minutes. If not using a sauce, then add garlic, ginger and/or spices and stir for another minute. 

  3. Add in vegetables and keep them moving. 

  4. Just before it’s done, add in any additional sauce or flavorings, if using, and allow them to simmer and reduce for a minute.

  5. Garnish with some sliced scallions, herbs, and/or toasted nuts or seeds. Serve with lemon or lime slices.

COOK’S NOTES

  • If using, cook protein, such as eggs, tofu or meat first, then remove them from the pan and set aside while you cook the vegetables. Spread protein in a single layer. Don’t overcrowd the pan during this step or you’ll steam your protein rather than brown it. Cook the protein in batches, if necessary. In the final minute, add the protein back in. This is an extra step, but you’ll avoid over-cooking the protein.  Add a pinch of salt with each addition to the pan.

  • How do you like your vegetables, crunchy or tender? Add them in by cooking time. Vegetables that take longer to cook are green beans, carrots, celery, peppers, mushrooms, tomatoes or eggplant. Vegetables that cook more quickly are greens, asparagus, peas or corn.

  • If the pan dries out, add a splash of water or sauce (see below).

  • Add pre-cooked rice or grains when vegetables are nearly done.

BASIC STIR-FRY SAUCE

INGREDIENTS

3 tablespoons tamari or soy sauce

1 tablespoon rice vinegar

1 tablespoon lemon or lime juice

1 teaspoon grated ginger

1 garlic clove

1 -2 teaspoons honey, grade A dark maple syrup, or orange juice

Optional flavor boosters

1-2 pinches red pepper flakes

1 teaspoon sesame oil

2 teaspoons fish sauce

1 teaspoon citrus zest

PREPARATIONS

  1. Combine all the ingredients in a jar and shake or whisk together in a bowl.

  2. Add a little or all of this sauce in Step 4 of the How to Stir Fry Anything procedure.

COOK’S NOTES

  • Taste a little on the tip of your finger and know that it will be strong. Strong acidity will be mellowed when cooked.

  • This recipe is flexible. Try this recipe, as is. Try it with an optional ingredient. If you want more of a certain flavor, bump it up next time. If you want less of a certain flavor, add less or omit it. Make it your own!