COOK SIMPLY By Susan MYKRANTZ If you are looking for a tasty, healthy meal, stir fry is the answer. It is great with beef, pork or chicken and any combination of vegetables. Stir fry is a fast, healthy cooking method that dates to between 1045 and 256 BC in China. It is a cooking technique often seen in Asian cooking where the ingredients are fried in a small amount of very hot oil while being stirred or tossed in a wok or large skillet. Your dish can have a slightly sweet sauce or a simple stir fry sauce flavored with soy sauce, oyster sauce, and Shaoxing wine, or substitute the wine with chicken stock. When it comes to making a stir fry, it pays to keep it simple, with no more than five of the ingredients because you want your stir fry to be a pleasant mix of color, flavor and textures. Start with a base of rice or noodles and build on it with crunchy vegetables, meat and mushrooms. The key to a tasty stir fry is to prepare the ingredients in the right size so they cook evenly. Vegetables can be sliced or julienned, especially drier vegetables such as broccoli and carrots. You need to know the cooking times for the vegetables you are using because you want them properly cooked. So, enjoy and until next time, simply cook. Pork Stir Fry Sauce ¾ cup water ¼ cup soy sauce 2 tablespoons wine 1 tablespoon cornstarch 2 teaspoons sugar ½ teaspoon salt Combine ingredients and bring to a boil. Reduce heat and simmer for about two minutes or until sauce is thickened. Stir Fry 1 pound lean pork 1 bunch fresh broccoli 2 carrots, peeled and sliced 1 minced onion 1 clove garlic 2 tablespoons salad oil Slice the pork in ¼ inch strips. It is easier to slice the pork if the pork is partially frozen. Slice the broccoli stalks into thin rounds and the rest of the broccoli bunch into bite-size pieces. Slice the carrots into thin slices. In a large skillet, heat oil and garlic. Add the pork, stirring constantly, and cook until it is no longer pink. Add broccoli, carrots and onions. Cover the pan and reduce the heat. Cook until the vegetables are crisp and tender. Add sauce and serve over rice. Pork With Peppers 12 ounces boneless pork loin 2 medium onions, sliced 1 clove garlic, minced 1 tablespoon canola ¾ cup beef broth, divided 1 8-ounce tomato sauce ½ teaspoon chili powder 1 tablespoon cornstarch 2 colored peppers, thinly sliced Heat oil and cook pork, garlic, and onion for about 3 minutes. Stir in beef broth and chili powder. Bring to a boil. Reduce heat, cover and simmer until pork is no longer pink. Add peppers and the rest of the beef broth. Combine 1 tablespoon cornstarch with 8 ounces of tomato sauce and add to the meat and vegetable mixture. Cook until the mixture is thickened and heated through. Serve over rice. Pork tenderloin Stir Fry 1 pork tenderloin (about 1 pound) 1 tablespoon vegetable oil ½ teaspoon salt 1 small onion, sliced and separated into rings 3 small zucchini, thinly sliced 1 medium green pepper, cut into thin strips 3 medium carrots, thinly sliced 1 tablespoon soy sauce 1 clove garlic, minced Trim excess fat from pork tenderloin and discard. Cut pork tenderloin into ¼ inch slices. In a large skillet, heat oil and quickly brown pork slices, stirring constantly. Remove from the heat and sprinkle with salt. Reduce heat and add onion, zucchini, carrots, green pepper, garlic, and soy sauce. Mix well. Cook over medium heat, for 5 or 6 minutes, stirring occasionally. Return pork to skillet and heat thoroughly. Serve over rice. |
