Stir-Fry 101

By Arlene Bascom

Stir-fry is a popular meal-making technique any time of the year. It's quick, filling, and uses many different vegetables. Stir-fry cooking is not difficult—just different. Stir-frying cooks food quickly with small amounts of liquid or oil. While actual cooking time is short, stir-fry cooking requires planning ahead. The timing is all-important. Therefore, all ingredients need to be prepared beforehand and arranged in the order needed. Also, a good, sharp knife is essential to cut foods into bite-sized pieces for fast, even cooking, and you also need a wok or a large frying pan with sloping sides. 

Below, three different stir-fry recipes contain detailed instructions to follow if you are a beginning stir-fry cook. If you are an “old hand” at stir-fries, the instructions will not be as important, but the vegetable combinations may give you some ideas for your own creations.

Turkey Teriyaki Stir-Fry

When you need an easy, healthy dinnertime meal, this one is a winner, especially if you prep your veggies ahead of time. You can dice and slice veggies and keep them in water in individual containers with lids for up to 2 days. This way, you can put a stir-fry together in no time flat. This recipe is a good way to clean out the vegetable crisper and use up some turkey leftovers as well. 

2 c. cooked turkey, cut into 1/4 in. strips

1 Tbsp. olive oil

1 green pepper, cut into 1-inch chunks

1-2 carrots, cut into matchstick strips or slices

1 medium onion, sliced or cut into thick strips

1 stalk celery, sliced thick 

2 Tbsp. water

2 Tbsp. soy sauce

2 Tbsp. chicken broth, optional

1 Tbsp. maple syrup or brown sugar

1 Tbsp. cornstarch

1/2 tsp. dry mustard

1/8 tsp. garlic powder

Cut turkey into strips; set aside. In wok or Dutch oven, heat oil over medium-high heat for 2 to 3 minutes. Add carrots and cook 1 minute. Add green pepper, onion, and celery and stir-fry until veggies are just crisp-tender, about 4-5 minutes. Add turkey. Stir-fry about 3 more minutes. Combine remaining ingredients in a small bowl and pour over turkey mixture. Cook and stir until thickened. Serve over cooked brown rice, couscous, or quinoa. Approx. 4 servings.

Marinated Beef Stir-Fry

This stir-fry is quick and easy because everything but the cooking can be done in advance. Tip: the meat is easier to slice into nice even strips if it’s partially frozen. This is great served with sourdough bread and a fresh tomato and cucumber salad. 

1/2 c. beef broth

6 Tbsp. olive oil, divided 

1 tsp. chili powder

1 tsp. minced garlic

1/2 tsp. ground cumin

1/4 tsp. each salt and pepper

1/4 tsp. ground ginger

1/2 lb. beef flank steak, cut into thin strips

1/2 c. julienned zucchini

1/2 c. julienned carrot

1/2 c. each julienned green and sweet red peppers 

The day before cooking, prepare the meat and marinade. In a large re-sealable plastic bag, combine the broth, 4 Tbsp. of the oil, chili powder, garlic, cumin, salt and pepper and ginger; add beef strips. Seal bag and turn to coat; refrigerate at least 12 hours. Cut up veggies (except zucchini, which will go mushy) and store them in water with a lid over them. The day of cooking, cut up zucchini, and drain and discard water from other vegetables. Drain and discard marinade from beef. In a large skillet or wok, stir-fry the carrots and peppers in remaining 2 Tbsp. oil for 4-5 minutes or until crisp-tender. Add zucchini and stir-fry briefly. Remove vegetables from pan and keep warm. Stir-fry beef for 5-6 minutes or until no longer pink; drain juice. Return vegetables to the pan and stir-fry until heated through. Serves 4.

Chicken and Veggie Stir-Fry

For the easiest stir-fry ever, try using frozen stir-fry veggies instead of cutting up your own. Stir-Fry with Asparagus, California Mix, Winter Mix, Stir-Fry with Sugar Peas, and Oriental Stir-Fry with Water Chestnuts are a few of my favorites. 

1 lb. boneless, skinless chicken breast, cut in small pieces

Soy sauce

Olive or canola oil

2 12 oz. bags frozen vegetables of your choice

1 1/2-2 c. cooked brown rice

2 Tbsp. soy sauce

2 tsp. cornstarch

Marinate the raw chicken in a little bit of the soy sauce while you start the rice cooking in your favorite manner. Add a little oil to the bottom of the wok or frying pan and heat it up. When the oil is hot, cook the chicken, stirring fast and often while it is cooking. When the chicken is cooked enough that the juices run clear, move it to a bowl and let it sit. Add a little more oil (about 2 Tbsp.) and add the 2 bags of frozen vegetables. Add 1 Tbsp. water and cover. Let them steam—usually 10-15 minutes. When the veggies are crisp-tender, add the cooked chicken and stir. Mix soy sauce and cornstarch. Pour over the chicken and veggie mixture and stir-fry till thickened. Serve over brown rice. Makes 2-3 large servings.