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Healthy Stir Fry Meal Preparation

Updated on March 12, 2011

Are you looking for an easy way to prepare delicious meals on your stove top? Stir frying is a great way to prepare healthy meals quickly with just a few simple ingredients. All you need to get started creating tasty stir fry entrees and side dishes is a skillet or wok pan and your favorite type of olive oil. You can stir fry many different type of veggies, as well as chicken, beef, shrimp and other types of meat. Cut the meat into thin slices prior to cooking, and slice the veggies or cut them into small pieces.

You can prepare small meals for one or two using this cooking technique, or create large portions to feed a big family or to serve at a party. To prepare a small meal, you'll want to use about a 10 inch skillet or wok. For larger portions, of course, you will need to use a larger pan unless you want to cook in separate batches. If desired, you can use an electric wok instead of a stovetop span.

The key to creating healthy stir fry meals is to allow your skillet or wok to get very hot over medium high heat before adding the oil. Once you add the oil, wait for it to get hot before adding the foods that you will be cooking. You only need enough oil to lightly coat the bottom of the pan. If you're cooking a combination meat and veggie dish, be sure to add the meat to the hot oil first. Stir gently while cooking and don't add the vegetables until both sides of the meat are seared. This is important because it prevents cross contamination from the meat to the vegetables.

Once the meat is ready, push it to the side of the pan and add the veggies to the center of the pan, also continuing to stir gently throughout the cooking process. The length of time you will need to cook the vegetables depends of what type of veggies you are cooking and how they are cut. It takes about five minutes for broccoli and cauliflower florets to cook using this technique. Thin zucchini or squash slices, however, only need about two minutes to cook. If you're including several types of vegetables in your dish, add them in order of how long they need to cook so that everything is ready at the same time.

When the veggies are crisp-tender, mix the meat back in, and you're ready to serve your meal. You can enjoy your stir fry creation by itself or over white or brown rice. You can enjoy a delicious healthy home cooked meal using this cooking technique without having to spend hours in the kitchen. Why not whip up a stir fried concoction today?


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  • Unchained Grace profile image

    Unchained Grace 8 years ago from Baltimore, MD

    mgwhite, for years I've been developing all sorts of stirfry dishes. Now, I have my newest wok which my wife bought me for Christmas. It is time to go into the laboratory (the kitchen) and do my mad scientist thing.

    I've long been a fresh veggie fanatic. I know you mentioned olive oil (which I use alot). Every try peanut or sesame oil? Gives things a whole different taste. I learned about this in Thailand. Figures, huh?

    Anyway, when I saw the the stirfry thing, I just hadda roll in and thank you for a great Hub on one of my alltime favorite pastimes. Stirfry!