January is a good month to fire up the wok. After the holiday season most of us are craving lighter foods. Stir-frying is a healthy way to serve vegetables in the winter when a salad doesn’t quite fit the bill.
Stir-frying is simple, but requires a basic understanding of timing, sequence and the amount of heat required.
It is also important to choose an oil with a high smoke point, such as canola, to ensure you can heat the wok to a high temperature without the oil starting to smoke.
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Proper stir-frying involves quickly searing small pieces of food in oil in a large pan or wok over high heat. If the pan is not hot enough or you use other liquids to cook the food, you end up with food that is steamed rather than seared. Searing meat, vegetables and sauces at high heat seals in flavour and nutrients, caramelizes sugar and evaporates excess juices. The result is great flavour and crisp vegetable texture, not soft vegetables with watered down flavour.
One of the most important steps in stir-frying or sautéing is to prepare all of the ingredients before starting to cook and line them up in order of cooking. Trim meat of fat and cut into strips. Partially freeze the meat for one hour for easier slicing. Marinate meat or other ingredients. Drain the marinade before cooking because the juice will stew rather than sear the meat. Cut vegetables and meat into similar sized pieces to ensure fast, even cooking. Combine sauce ingredients and begin cooking side dishes, such as rice or noodles.
These recipes were created by Nathan Fong for CanolaInfo. Fong is a prominent Canadian chef, food writer and a weekly columnist on CBC Radio. Check out his blog at www.fongonfood.com. I was able to find 99 percent of the ingredients at my local grocery store.
Young ginger is available mostly in the spring and summer and is more tender
and milder in flavour than the regular ginger that is found year round. Young ginger is pale yellow and does not require peeling and has pink-tipped shoots. If you cannot find it, use the regular and reduce the amount by half. One of my favourite Asian cookbooks is Chinese Cuisine Made Simple by Dorothy Huang.
Chicken with ginger and cashews
6-8 Chinese dried mushrooms
1 lb. (500 g) skinless, boneless
chicken breasts or thighs
3 tbsp. (45 mL) light soy sauce
1 1/2 tsp. (7 mL) rice cooking
wine, or dry sherry
1 1/2 tsp. (7 mL) cornstarch
1/2 tsp. (2 mL) granulated sugar
1/2 tsp. (2 mL) sea salt
1 cup (250 mL) raw cashews (about 4 oz./12 g)
3 tbsp. (45 mL) canola oil
8 thin slices fresh young ginger
1 1/2 tsp. (7 mL) minced garlic
1/2 small onion, cut into
1/2 inch (1 cm) dice
2 celery stalks, sliced on
the bias 1/8 inch (0.25 cm) thick
1 red bell pepper, cut into
1 inch (2.5 cm) dice
1/2 cup (125 mL) whole tinned
baby corn, drained, cut into
1/2 inch (1 cm) pieces (optional)
In a medium bowl, rehydrate the mushrooms in 1/3 cup (75 mL) warm water for 20 to 30 minutes or until softened. Drain and squeeze out the water, reserving the soaking liquid. Cut off woody stems and thinly slice caps. Preheat oven to 375 F (190 C).
Cut the chicken into one inch (2.5 cm) cubes. In a medium bowl, combine the chicken, two tbsp. (25 mL) of the soy sauce, rice wine or sherry, cornstarch, sugar and salt. Mix well to combine and set aside.
Place the cashews on a baking sheet and bake for seven to 10 minutes, or until golden brown. Remove and set aside to cool. Heat a 14 inch (35 cm) flat bottomed wok or skillet over high heat until hot but not smoking. Add two tbsp. (25 mL) canola oil and half of the ginger and stir-fry for 30 seconds.
Add the marinated chicken, spreading it on the wok keeping undisturbed for two minutes or until chicken starts to brown. Then, use a metal spatula to stir-fry for a further one to two minutes, or until the chicken is browned on all sides, but not cooked through. Transfer chicken to a warmed plate and set aside.
Replace wok on the stove and heat over high heat. Add remaining oil to the wok and then add the remaining ginger, garlic, onion, celery, red pepper, corn and mushrooms. Stir-fry for one minute. Add reserved mushroom liquid and stir-fry until almost all the liquid has evaporated, about another minute.
Return the chicken to the wok with any collected juices, with the cashews and the remaining soy sauce; stir-fry one to two minutes, or until chicken is cooked through. Transfer to a warm serving platter.
Serves four to six as part of a multi-course dinner.
Source: Recipe from Nathan Fong.
Beef with black beans and vegetables
1/2 tsp. (2 mL) salt
1 tsp. (5 mL) granulated sugar
1 clove garlic, minced
1 tsp. (5 mL) minced ginger
1 1/2 tbsp. (20 mL) oyster sauce
1 tbsp. (15 mL) rice cooking wine or dry sherry
1 tsp. (5 mL) dark soy sauce
1/2 tsp. (2 mL) sesame oil
1 1/2 tsp. (7 mL) cornstarch
pinch ground white pepper
8 oz. (225 g) flank steak, thinly sliced across the grain
3 tbsp. (45 mL) Canola oil
2 tbsp. (25 mL) finely chopped ginger
2 tsp. (10 mL) minced garlic
2 tbsp. (25 mL) fermented black beans, rinsed and drained
1 medium onion, cut into 1 inch (2.5 cm) dice
2 stalks celery, thinly sliced on the bias
4 oz. (125 g) snow or snap peas
2 cups (500 mL) Bok Choy or Napa Cabbage, cut into 2 inch (3 cm) pieces
1 medium red pepper, cut into 1/2 inch (1 cm) dice
In a mixing bowl, combine the salt, granulated sugar, one clove of garlic, one tsp. (five mL) minced ginger, oyster sauce, cooking rice wine, soy sauce, sesame oil, cornstarch and white pepper. Add beef and mix well. Allow to rest
for at least 30 minutes.
Heat a large flat bottom wok or skillet over high heat. Swirl in 11/2 tbsp. (20 mL) canola oil and add ginger; stir-fry for 10 seconds. Add garlic and black beans; stir-fry for one minute. Add the beef and marinade, spread to a thin layer on the wok, cook for 30 seconds and stir-fry for about a minute until set but not cooked thoroughly. Remove from wok and set aside on a warm plate.
Add remaining oil to wok and add vegetables. Stir-fry for two minutes or until slightly softened and return beef and juices to the wok. Stir-fry until the beef is cooked to desired doneness. Transfer to a warm serving platter.
Serves four to six.
Source: Recipe from Nathan Fong.
Scallops with snow peas
1 lb. (500 g) sea scallops
2 tbsp. (25 mL) cornstarch
1 tsp. (5 mL) light soy sauce
1 tsp. (5 mL) rice cooking wine or dry sherry
1 tsp. (5 mL) sesame oil
1 tsp. (5 mL) granulated sugar
2 tsp. (10 mL) cornstarch
1 tbsp. (15 mL) soy sauce
1 tsp. (5 mL) rice cooking wine or dry sherry
1 tsp. (5 mL) sesame oil
1 tsp. (5 mL) granulated sugar
1/3 cup (75 mL) low sodium chicken broth
2 tsp. (10 mL) oyster sauce
1/2 tsp. (2 mL) salt
3 tbsp. (45 mL) canola oil
2 tsp. (10 mL) minced ginger
1 tsp. (5 mL) minced garlic
1 medium red bell pepper, cut into 1 inch (2.5 cm) dice
5-6 oz. (140-170 g) snow peas, stringed and rinsed
2 green onions, cut into 1 ½ inch (3 cm) lengths
Rinse the scallops in cold water, drain well in a colander and pat dry with paper towels. Cut each scallop in half to make coins.
Mix together in a medium bowl, two tbsp. (25 mL) cornstarch, one tsp. (five mL) soy sauce, one tsp. (five mL) cooking wine or dry sherry, one tsp. (five mL) sesame oil and one tsp. (five mL) granulated sugar. Add scallops and gently mix to combine; set aside.
In a small bowl, mix together the two tsp. (10 mL) cornstarch, one tbsp. (15 mL) soy sauce, one tsp. (five mL) rice cooking wine, one tsp. (five mL) sesame oil, one tsp. (five mL) granulated sugar and the chicken
broth, oyster sauce and salt. Set aside.
Add one tbsp. (15 mL) of the canola oil into the scallop mixture and mix well. Heat a 14 inch (35 cm) flat bottomed wok or skillet over high heat until hot but not smoking. Swirl one tbsp. (15 mL) of the canola oil over the wok and add the scallops, spreading them onto the wok. Cook undisturbed one to two minutes until they start to brown, then stir-fry using a metal spatula for a further
one to two minutes until the scallops are firm and slightly brown. Remove and set aside on a warm plate.
Wash the wok and dry completely. Heat the wok over high heat and add the remaining canola oil. When hot, add the ginger and garlic and stir-fry for 10 seconds. Add the bell peppers, snow peas and green onions and stir-fry two to three minutes or until the peppers start to soften. Stir the sauce mixture again and swirl into the wok. Add the scallops and any juices and stir-fry for two minutes or until the sauce has thickened and the scallops are just cooked through. Transfer to a warm serving platter.
Serves four to six as a part of a multi-course dinner.
Source: Recipe from Nathan Fong.
Chicken with mango
1 tbsp. (15 mL) cornstarch
1 tsp. (5 mL) light soy sauce
1 tbsp. (15 mL) rice cooking wine or dry sherry
1 lb. (500 g) skinless, boneless chicken breasts or thighs
1/3 cup (75 mL) chicken broth
1 tbsp. (15 mL) fresh lemon juice
2 tsp. (10 mL) fish sauce
1 tbsp. (15 mL) oyster sauce
2 tsp. (10 mL) granulated sugar
3 tbsp. (45 mL) canola oil
2 tsp. (10 mL) minced garlic
1/2 tsp. (2 mL) red chili flakes
3 tbsp. (45 mL) finely SLIVERed ginger
1/2 small onion, cut into 1/2 inch (1 cm) dice
1/4 cup (50 mL) julienned red bell pepper
8 asparagus, cut on the bias into 1 inch (2.5 cm) pieces
1 tsp. (5 mL) cornstarch
1 tbsp. (15 mL) water
1 medium mango, peeled, pitted and cut into 1 inch (2.5 cm) cubes
1/3 -1/2 cup (75-125 mL) chopped macadamia nuts (optional)
In a medium sized mixing bowl, combine cornstarch, soy sauce, rice cooking wine or sherry and one tbsp. (15 mL) of the canola oil.
Cut the chicken into one inch (2.5 cm) cubes and add to the marinade and mix well. Refrigerate uncovered for 30 minutes.
In a small bowl combine the chicken broth, lemon juice, fish sauce, oyster sauce and sugar. Set aside.
Heat a 14 inch (35 cm) flat bottomed wok or skillet over high heat until a bead of water vaporizes within two seconds of contact. Swirl one tbsp. (15 mL) of the canola oil into the wok and carefully add the chicken mixture, spreading it evenly in the wok.
Cook undisturbed for one minute or until the chicken starts to brown.
Using a metal spatula, stir-fry for one to two minutes or until the chicken is lightly browned but not cooked through.
Transfer to a warm plate and set aside.
Add the remaining one tbsp. (15 mL) canola oil to the wok and swirl around. When hot, add the garlic, ginger and red chili flakes and stir-fry for 10 seconds. Add the onion, bell pepper and asparagus and stir-fry for one minute. Add the sauce mixture and stir-fry for another 30 seconds.
Return the chicken to the wok and stir-fry for another one to two minutes or until the chicken is just cooked through.
In a small bowl mix together one tsp. (five mL) cornstarch with one tbsp. (15 mL) water. Add cornstarch mixture and mango to stir-fry and toss to coat until sauce has thickened, about 30 seconds. Transfer to warm serving platter and sprinkle with the nuts.
Serves four.
Source: Recipe from Nathan Fong
