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Stir Frying

Stir-frying is an ideal quick method of cooking meat as the thin strips cook in only a few minutes. It is only necessary to use a very small amount of oil (1tbsp) when stir-frying. Use a vegetable based oil which can be heated to higher temperatures. Use a non-stick wok or large frying pan. Always ensure that the pan or wok is really hot before adding the meat a little at a time - it should sizzle when the pieces are added. The meat should ideally be trimmed of excess fat and cut into approximately 1cm (½") strips, cut across the grain to help tenderise the meat and prevent shrinkage.

Method

  • Heat 15ml (1tbsp) oil in a wok or large frying pan.
  • Add the meat and stir-fry for the recommended time.
  • Add the hardest vegetables first (e.g carrots, onions) and cook for 2-3 minutes before adding the rest.
  • Add sauce of your choice (up to 150ml (¼pt)) and cook for a further couple of minutes.

Suggested vegetables for stir-frying:

  • Baby sweetcorn, Green beans
  • Bamboo shoots, Leeks
  • Beansprouts, Mushrooms
  • Broccoli, Mange tout
  • Carrots, Peppers
  • Peppers, Spring onions
  • Chinese leaf, Swiss chard
  • Courgettes, Sugar snap peas
  • Or try a packet of stir-fry vegetables from your supermarket.
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Choice Recipes
Aromatic Beef with Orange and Apricots

Preperation Time: 10 minutes

Cooking Time: Approximately 1½-2 hours, plus optional marinating

Serves: 4

Ingredients

  • 450g/1lb lean braising or topside steak, cubed
  • 2 small onions, peeled and sliced 2 carrots, peeled and roughly chopped
  • 30ml/2tbsp oil
  • 5ml/1tsp fennel seeds
  • 50g/2oz dried apricots, chopped
  • 30ml/2tbsp plain flour
  • 5ml/1tsp ground coriander
  • 50ml/2floz orange juice
  • 15ml/1tbsp tomato puree, optional
  • 2 sprigs fresh thyme
  • 2 sticks celery, roughly chopped
  • 800ml/1½pint beef stock
  • 1 garlic clove, peeled and finely chopped
  • 100ml/3½floz red wine and 30ml/2tbsp red wine vinegar
  • 175g/6oz button mushrooms

 

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