Stir-fried basics

Chicken and organic zucchini served with rice and beans

What can be more perfect than a stir-fried dish.  It is almost a full meal all in one pan.  If you take the time to prepare, it can freeze nicely and be heated up in a pinch.  Like most Asian meals, rice is served with stir fries.  Add a clear soup and it is a very healthy and hydrating meal.  Here is the components of a basic stir-fry.  You can build on these stir-fries once you start to understand what taste best for you and your family.  Here is the parts that go into a stir-fry:

-1/2 lb any meat of your choice
-selection of vegetables that compliments well with your meat choice
-1/2 sliced onion into small wedges
-Fish sauce or soy sauce to taste (depending if you prefer Viet or Chinese food)
-1 tsp of oyster sauce
-2 cloves garlic, mince and halved
-1 tsp shallot
- pinch of salt
- black pepper

 For the meat, you want to freeze the meat until it is stiff but still pliable.  It allows you to cut the meat very thinly, across the grain.  Crush and mince one clove of garlic and mix with shallot into the meat to marinade the meat.  Let sit for a few minutes.  If you want to use beef, the Chinese restaurants use a cornstarch slurry to tenderize their beef.  I learned this technique from a former friend in college from Hong Kong.  You would let the meat and mixture sit for 10-15 minutes before cooking it.

You should cut your vegetables into small bite size pieces.  It aids in the cooking process and the same time trick your mind into thinking your are eating more.  If you plan to freeze your stir-fry, always blanch your veggies to keep them crispy and crunchy. (I strongly believe that texture saves colons.)  Blanching is an option when eating immediately.  Have everything near by when you are ready to cook.

In a very hot pan or wok, add a little oil.  When you see the oil smoke a little take the pan/wok off the heat and add the half of the garlic to the pan and swirl the oil around, making sure that the garlic doesn't burn.  If it does, snoop out the garlic, then add the shallots and stir.  Add the meat mixture.  Quicky cook the meat with a pinch of salt to remove any moisture from the meat.  If you are using veggies that take a while to cook, removing your proteins, like beef and shrimp, so that it doesn't overcook.  Add the fish sauce and oyster sauce.  Add your sliced onion and allow them to soften a little before adding your vegetables.  Stir and mix well. Top off with the black pepper. Taste and adjust to your liking.  If you want it a tad bit more sweeter, add a pinch of sugar at a time and taste until it is to your liking.

Vegetables good with beef and pork:  broccoli, snap peas, green beans, kai lan, bok choy, asparagus

Vegetables good with chicken: zucchini, crook neck yellow squash, kai lan

One breast

makes for a lot of food

chicken sliced thinly

this is what was remaining after I made two plate