First time cooking Stir Fry (1 Viewer)

Anthony Martino

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I don't eat many veggies and eat way too many frozen forms of breaded chicken. I know dietary changes generally impact your health far better and more quickly than exercise, so working on learning some new recipes and expanding my pallet to eat some veggies (carrots, snap peas and broccoli)

Earlier this week I made chicken stir-fry and tonight did beef (both pictured). Also put together the ingredients for the sauce rather than something pre-made. I actually ate all the veggies, so looking to incorporate this into my weekly meal schedule to help cut back on the frozen stuff.

chicken.jpg


beef.jpg
 
Someone helped me out once with lot of info in this department in the dinner thread... @toothpic @detroitdad @Poker Zombie may be of assistance here too

GL on the new venture, you may find cooking quick, healthy recipes is actually easier to incorporate than you would think!

Edit: we also do a quick/easy homeade orange cashew chicken recipe and add in broccoli or veggies of choice. Uses fresh OJ, sauce is homeade over brown rice if desired. I know the recipe in my brain if you're interested lol
 
Someone helped me out once with lot of info in this department in the dinner thread... @toothpic @detroitdad @Poker Zombie may be of assistance here too

GL on the new venture, you may find cooking quick, healthy recipes is actually easier to incorporate than you would think!

Edit: we also do a quick/easy homeade orange cashew chicken recipe and add in broccoli or veggies of choice. Uses fresh OJ, sauce is homeade over brown rice if desired. I know the recipe in my brain if you're interested lol
Send it....let’s see it this sounds great.
 
Grammar police are here!

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Stir fry is a great way to eat veggies though. Especially broccoli, which I really can't stand any other way.

Also, good job with the light olive oil. Extra virgin olive oil is overrated, and the smoke point is too low for just about everything I do with olive oil.
 
Here's a link to the OG recipe
https://www.tasteofhome.com/recipes/orange-cashew-chicken/

I've tweaked it to my liking, I use a full cup of orange juice, and I almost always use the end of a jug, as it gets a bit stronger after being in the fridge a few days. (I like stronger orange flavor) I don't increase the cornstarch as I like the sauce a bit thinner personally. I use reduced sodium soy sauce and unsalted cashews, I also go a bit heavier than called for on those as who doesn't love cashews lol
I use baby carrots so the carrot size doesn't overwhelm the chicken pieces and you can add as many or as few as you want. The celery is key here it actually makes the dish, I've had it without and it's not as good. We typically serve over brown rice and I mix in lightly steamed broccoli so it is still crisp. I would imagine you can mix in stir fry veggies as well if that's to your liking. Ben and I both love mushrooms so those also go in usually, and I have always preferred using organic or local honey. Lastly, I do not use oil. You can but I have found a smart balance brand "light butter" I like for cooking. On keto I would imagine you can use whatever normal cooking fat of your choice
 
Stir fry is a great way to eat veggies though. Especially broccoli, which I really can't stand any other way.

Yeah, I don't like it either, but found it was edible this way.

In the past my veggies havd been celery sticks and baby carrots (with either peanut butter or ranch to dip them in), lettuce and cucumbers

But I don't have them enough, so trying to find ways to add more in.

Fruits I generally do bananas, red apples, watermelon, cantaloupe and red grapes
 
With stir fry sometimes there's an order you have to follow to get the best results. Sometimes you sautee the veggies first then add them later or sometimes you sautee the meat first and then the veggies into the remaining meat sauce for best results. Most of the time I find that higher heat gives better results. The slight browning it gives the vegetables gives it an added dimension of flavor which is very appealing. Things like broccoli, brussel sprouts, green beans, etc may not be as appealing when just steamed (though many of us may like it just fine that way) but giving them a nice sautee with a bit of browning adds a really enjoyable dimension.

I love garlic and I seem to overload a lot of my sautee with it. Find the flavor you like and then find recipes of things you want to cook that's inline with your preferences and follow those. There's lots of great resources online and on youtube which really helps you not only with the recipe but with the needed technique to get the best results.

Doing a lot of Asian stir fry, it's best to stock up on a lot of the core ingredients. Soy sauce, rice cooking wine, rice vinegar, mirin, fish sauce, oyster sauce, sesame seed oil and some spices helps out a lot. Adjust it to taste of course and some recipes may be too salty, so you can add more water or chicken broth/beef broth to lighten it up. Have some corn starch on hand to as that helps thicken the sauce and make it stick to the food.

High heat is what helps stir fries have that nutty flavor. Make sure when you cook to not overcrowd the pan unless your heat source can handle a larger quantity. Most home cooking stoves cannot handle much at a time so it's better to cook in small batches for best results.

Some recipes require a time period where you marinade and let the flavors really seep into the food, but it's also helping tenderize the meat depending on what the ingredients are. If you have any questions about particular recipes and I'm familiar I would be happy to point you to some of my preferred ones.

In college when I learned the wonderful world of credit cards (I had to learn this on my own as my dad was strictly a cash guy), I racked up a good amount of debt. It wasn't debt from purchasing goods, it was a lot of debts from eating out as I explored many restaurants. As I got older I learned to cook a bit more here and there and now when I eat out and find a dish I love, I try to find recipes at home so I can learn how they make that dish and attempt it at home. Some dishes are worth making at home, some are a lot more work than one dish is worth and I will leave that to the professionals.

Buying a premade sauce works in a pinch, but learning to make it from scratch yields much better dividends over time. It allows you flexibility to adjust it to how you like it regardless of if the recipe is authentic or not. That really never mattered to me, it was just about how much I and my family enjoyed the food. Not sure about you, but I have always found cooking is much more enjoyable when I have a good drink nearby :)
 
Also if you get really serious into stir fry, invest in a wok. It doesn't need to be a fancy wok, I would also avoid nonstick. Clean and lightly oil your wok after every use to keep it from rusting and never wash with soap. Just a scrub in hot water is enough, then return it to heat and put a light coat of oil and let the heat seal the oil, kind of like a cast iron pan.
 
Soy sauce, rice cooking wine, rice vinegar, mirin, fish sauce, oyster sauce, sesame seed oil and some spices helps out a lot..... Have some corn starch on hand to as that helps thicken the sauce and make it stick to the food.
Ding! Excellent advice.
High heat is what helps stir fries have that nutty flavor. Make sure when you cook to not overcrowd the pan unless your heat source can handle a larger quantity. Most home cooking stoves cannot handle much at a time so it's better to cook in small batches for best results.
If you have an outdoor gas grill, some manufacturers offer replacement iron grates with a circular hole in the middle which accommodates a good-sized cast iron wok. I love that arrangement...
 
Hotter pan than you think and having all your prep done and ready to go (mise en place in the French cooking parlance) helps a lot too.

Some good advice and comments here already. I love cooking stir fry!!


I've pre-prepped both times a few hours before cooking time so I can just start cooking when it's time
 
Ding! Excellent advice.

If you have an outdoor gas grill, some manufacturers offer replacement iron grates with a circular hole in the middle which accommodates a good-sized cast iron wok. I love that arrangement...
Another huge advantage of cooking with a wok outside is keeping a lot of the food smells from the rest of your stuff. Even with a powerful vent hood you'll have escapees
 
A light coating of cornstarch on the meats in a bowl before they hit the wok keeps the juices inside.

I make the veggies and meats separate, then make the sauce last, then add the veggies and meat back into the sauce.
Great sauce is equal parts low salt soy sauce and veggie broth, and brown sugar. Heat in wok until hot, then stir in a premade slurry of cornstarch and a little water. when thickened, toss in everything else.
 
A light coating of cornstarch on the meats in a bowl before they hit the wok keeps the juices inside.

I make the veggies and meats separate, then make the sauce last, then add the veggies and meat back into the sauce.
Great sauce is equal parts low salt soy sauce and veggie broth, and brown sugar. Heat in wok until hot, then stir in a premade slurry of cornstarch and a little water. when thickened, toss in everything else.
Brown sugar is much better than granulated sugar for most sautees I've done. Great point, I forgot to add that. Also a dash of honey helps
 
A light coating of cornstarch on the meats in a bowl before they hit the wok keeps the juices inside.

I make the veggies and meats separate, then make the sauce last, then add the veggies and meat back into the sauce.
Great sauce is equal parts low salt soy sauce and veggie broth, and brown sugar. Heat in wok until hot, then stir in a premade slurry of cornstarch and a little water. when thickened, toss in everything else.

I cook the meat, set on a plate. Then add half a tablespoon of oil to the pan, cook veggies. Then add meat and sauce to the veggies in the pan and finish it up

I like making the sauce myself as well, use low sodium soy, cornstarch, honey, etc
 
Doing a lot of Asian stir fry, it's best to stock up on a lot of the core ingredients. Soy sauce, rice cooking wine, rice vinegar, mirin, fish sauce, oyster sauce, sesame seed oil and some spices helps out a lot.
Mirin - it may just be the missing ingredient I have been looking for to find that flavor that has been missing. I have just started reading up on Koji (used in making Mirin) but somehow missed the connection.

Looks like a trip to the International Market is about to be planned for today!
 
My stir-fry sauce has been this mix:

1 TBsp Corn Starch
2 TBsp Cold Water
1/4 Cup Low Sodium Chicken Broth
3 TBsp Low Sodium Soy Sauce
1/4 Cup Honey


The recipe I got it from also had 1 TBsp toasted sesame oil and 1/2 tsp crushed red pepper flakes, but we opted to not include those.
 
My stir-fry sauce has been this mix:

1 TBsp Corn Starch
2 TBsp Cold Water
1/4 Cup Low Sodium Chicken Broth
3 TBsp Low Sodium Soy Sauce
1/4 Cup Honey


The recipe I got it from also had 1 TBsp toasted sesame oil and 1/2 tsp crushed red pepper flakes, but we opted to not include those.
I often use sesame seeds in place of the oil
 
Agreed, but both is best. I am a fat guy that loves going to the gym, mainly so I can justify eating more.

I tried going to the gym, both of them went out of business. Plus gym routines bore me, I prefer activities

So I've been rollerskating, but still need to make diet changes for the best impact
 
I tried going to the gym, both of them went out of business. Plus gym routines bore me, I prefer activities

So I've been rollerskating, but still need to make diet changes for the best impact
Do some light weight training at home. Increasing muscle mass will help increase the amount of calories you use up a day, each workout also elevates your standard metabolism for a duration after the work out. Combined with some good cardio you'll get the best results.
 
Great job on the stir fry! If you’re looking to add veggies to your diet but might get tired of stir fry every day, I recommend roasting veggies. Works amazing with any vegetable that’s not too wet. Cut the vegetables (Brussels sprouts, broccoli, cauliflower, carrots, parsnips, turnips, onions, etc) in very large chunks. Toss in a bowl with enough oil to coat, minced garlic, some whole garlic cloves in their skins, salt and pepper. Heat an empty, large (enough to spread the veggies in one layer) roasting pan in a 450 degree oven. Toss a chunk of butter and the vegetable mix into the preheated roaster. Roast for about 45 minutes tossing occasionally until they are crispy edged and cooked through.

EVERYONE loves these veggies.

Meanwhile roast a pork tenderloin or grill a steak or chicken breast to go with it.
 

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