If you are feeling guilty over last week’s frying escapades (hopefully not; Murgi Chicken is so worth it!), then let’s move on to lighter ground and explore the healthier side of frying.  Stir-frying, that is.   Chock full of vegetables and using way less fat, stir-frying is not only one of the most healthful cooking methods, but an incredibly flavorful one as well.  If done right, vegetables remain crisp yet tender, meats are left succulent and aromatic and you’ve got yourself a meal-in-one — and in a very short amount of time.  The synthesis of intense heat and constant motion, circulating the hot air in the wok, brings out an intense quality in the food.  This experience is known in Cantonese cooking as wok hay.  Grace Young, a foremost expert on Chinese cooking and author of “The Breath of the Wok” explains “I think of wok hay as the breath of a wok — when a wok breathes energy into a stir-fry, giving foods a unique concentrated flavor and aroma.”

Though restricted from the classic Chinese repertoire of ingredients, the kosher home-cook can still benefit from a good stir-fry using the freshest produce and kosher meats and poultry available.  A good wok and the right technique will enliven your palate and kitchen with endless dinner options to come.  But before you get started, keep the following tips in mind:

• Stir-frying moves quickly, so have all ingredients prepped ahead of time and at the ready (you can even do the chopping a day ahead to save time).
• Chop ingredients in a uniform size to ensure even cooking.
• Heat the wok first before adding the cold oil.  This will help prevent sticking.
• Maintaining a high temperature is important – when a bead of water evaporates after one or two seconds of contact, then the wok is hot enough.
• Do not overcrowd the pan with ingredients – too much in the wok will cause the temperature to drop and the food to cook unevenly or to lose its crisp texture.
• To best enjoy your stir-fry, serve hot and fresh from the pan immediately following cooking.  Leftovers are always nice, but never the same as when they are first made.

Sounds simple, right?  It is.  Simple, fast, healthy and delicious.  Go out and get yourself a wok and get stir-crazy!

Asian Steak Stir-Fry with Mixed Peppers

Pepper steak comes beautifully sliced into thin pieces and is wonderfully tender when stir-fried.  You may want cut width-wise to match the size of the peppers.  

 

Serves 4.

• ¼ cup soy sauce
• 2 tbsp. orange juice
• 1½ tsp. rice vinegar
• 1 tsp. sesame oil
• 1½  tsp. cornstarch
• ¼ cup beef stock (or water if you are stock-less)
• 1 ½ lbs. pepper steak
• kosher salt and freshly ground black pepper, to taste
• 3 tbsp. peanut or vegetable oil
• 4 bell peppers in assorted colors, cut into 1/4-inch-thick strips
• 1 large onion, halved lengthwise and cut crosswise into 1/4-inch-thick slices
• 4 large garlic cloves, minced (about 2 tbsp.)
• 2 tsp. fresh ginger, minced or grated
• 2 tbsp. water

Accompaniment: cooked white rice

Stir together soy sauce, orange juice, rice vinegar, sesame oil, cornstarch, and beef stock in a large cup.

Pat steak dry and sprinkle with kosher salt and plenty of freshly ground black pepper.   Place wok over moderately high heat until very hot.  Add 1 tbsp. of oil and continue to preheat, swirling oil around the pan until the oil is wavy (but not smoking).  Add half of the steak, laying each piece out on the surface of the wok until browned, turning frequently, about 3-4 minutes. Transfer to a bowl with a slotted spoon.  Add 1 tbsp. of oil to skillet, and repeat with remaining steak.

Add remaining tbsp. of oil to the wok and stir-fry bell peppers, onion, garlic, and ginger until onion is golden, about 6 to 7 minutes, stirring very often.  Stir in 2 tbsp. water and cook, covered, for 3 minutes. Return steak to skillet, and stir in cornstarch mixture. Bring to a boil and cook, stirring, for 2 minutes until the steak and vegetables are coated with the thickened sauce.

Serve immediately over hot rice and enjoy!

By Naomi Ross

 

 

 

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