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Stir-fry cooking describes two food cooking techniques. Chao techniques are similar to sauteing, in which a round-bottom pan, commonly known as a wok, is heated to a high temperature, cooking oil is added down the side of the pan, followed by dry ingredients, seasonings, meats are seared, then vegetables added. Food is stirred and tossed out very quickly.

The Bao technique heats the wok to a dull red glow, then oil, seasonings, and meats rapidly added with no hesitation in between, food constantly tossed, stopping a few seconds to add broths or vegetables. Food is poured, or ladled, out of the pan and the wok washed to prevent food charring or burning to the bottom because of residual heat.

Stithos and Avga (Stir-Fry Chicken and Eggs Omelettas)

(Coming Soon, by popular demand, Lil Rickie's Most Popularly Requested Greek Recipes Cookbook)

Ingredients:

2 tablespoons unsalted butter, 12 quartered cherry tomatoes, 1/4 cup chopped, fresh, chives, 2 pitted, chopped, avocados, 1/4 cup low-fat, milk, 10 Grade A large eggs, 4 dashes, to taste, hot sauce, 1/4 cup chopped cilantro, juice of 2 limes, 1/4 cup Extra Virgin olive oil, 4 boneless, skinless, chicken breasts cut in thin slices, salt and pepper to taste

Preparation:

Mix olive oil, lime juice, and cilantro in bowl, pour half in shallow dish, add hot sauce, mix well, add chicken, toss in marinade, refrigerate 30 minutes.

Break eggs in bowl, add milk, salt and pepper, beat lightly, stir in chives, avocados, and cherry tomatoes to olive oil mixture, set aside.

Stir-fry chicken in large, non-stick, cast iron skillet, or wok, 4 minutes, over medium-high heat. Set aside.

In small cast iron skillet melt 1/2 tablespoon butter over medium-high heat to coat pan. When foams, add 1/4 egg mixture, tipping pan to spread eggs out, cook 5 seconds, draw egg edges to center allowing liquid egg to flow underneath, when egg omelet sets put on plate, repeat to create 4 egg omelets using 1/2 tablespoon butter each time.

Toss chicken and avocado mixture, divide among omelets spooning down the middle of each egg omelet, roll omelets up, cut in half, and serve omelets.

Serves: 4

Stir-fry Tips:

Lay out all ingredients and do any necessary chopping before starting to cook.

Make sure oil-coated pans are hot. Food should sizzle when put in them.

Begin with ingredients that take longest to cook. Add quick-cookers toward the end.

Add broth to extra chicken and peppers to make a quick soup.

Stuff leftover pork stir-fry into pita pockets for quick sandwiches.