Saute and Stir- Frying
Step 1: Pre-Heat Your Pan
The first step is to heat your pan before you add oil or food ( oil is not needed). It's best to start on medium-high heat
Step 2: Add Your Food
The small amount of oil used in sautéing keeps meals healthy.
Your food should already be cut into pieces of whatever size you desire: Add the food to the pan and make sure it's distributed evenly. The food should be in a single layer covering the surface area of the pan. One thing you want to avoid is overcrowding the pan by putting too much food in it. This can reduce the efficiency of the pan and lead to rapid cooling, which can lead to unevenly cooked food in either pan.
Cooking meat and veggies is similar: Sautéed sliced chicken breast or sautéed vegetables use the exact same technique, though their cook time may be different.
Step 3: Flip It (Or Stir It)
The flip is the best way to evenly distribute food in your skillet.
The edges of Saladmaster skillets are perfect for sautéing because it allows the heat to transfer on the sides of the pan evenly.
When your food has sautéed enough on one side, flip it over to saute the other side.
Sautéing is different from stir-frying. You don't want to over-stir, since getting a thorough cook on each side is what you're looking for. Browned sides on vegetables like zucchini, bell peppers, cauliflower, or brussels sprouts helps give them their best flavor. So rather than stirring constantly, let your food cook without agitating it before you flip it. You should only need to flip a few times at most.
Step 4: Knowing When It's Done
You'll need to use your eyes, nose, and sense of feel to know when the food is done. You don't want your food over-cooked or under-cooked. In general, sautéing is a quick technique that should only take a few minutes.
If you're looking to sauté vegetables, for example, you probably want them to be slightly crunchy and maintain their texture. If you poke them with your spatula, there should be a little bit of give with plenty of firmness and resistance.
Onions are a special example: While they can be caramelized to become completely soft, sautéed onions with a bit of crunch left to them can be an excellent addition to any savory side dish. Similarly, if you're sautéing garlic, you want it to be slightly browned without burning since burning leads to a bitter taste.
To stir-fry is to cook uniformly sized pieces of meat or vegetables over medium-high heat for a short period of time while stirring briskly and consistently.
Although the wok is the most traditional utensil for stir-frying, this technique can also be accomplished using the Saladmaster large skillet. The key to successful stir-frying is to have all ingredients chopped or sliced and sauce ingredients measured or mixed before proceeding.
Meats and vegetables should be cut in bite-sized pieces of uniform proportions, so they can cook in three to five minutes. Use a broad, flat wooden spoon or spatula to facilitate stirring and tossing.
And, most importantly, no oil is needed with Saladmaster. Stir-frying has a justifiably healthful reputation. Recent criticisms of some dishes in Chinese restaurants has centered on the amount of oil used in stir-frying. Saladmaster provides a healthier solution by stir-frying without added oils. Enjoy the taste of fresh vegetables cooked just until tender, but still crisp.
First, preheat the skillet over medium-high heat 2 to 3 minutes, until a few drops of water splashed in the pan bead and dance. If using meat or chicken, cook quickly and remove from pan.
If desired, wipe pan clean with a paper towel, heat and add vegetables that require the longest cooking times, like carrots, celery, bok choy or stems from broccoli. Partially cook the vegetables before adding the more tender, quick-cooking ones, like bean sprouts, asparagus, pea pods or spinach.
Return meat to the skillet; stir-fry just until heated through. Stir in the sauce, if recipe calls for one, and cook and stir just until thickened. For more tender vegetables, cover skillet, reduce heat to low and cook 2 to 3 minutes longer.
Most stir-frys will require no additional seasoning; however, if you choose to do so, add them at the end of cooking. Be sure to taste before you add salt or pepper. Fresh herbs such as parsley, chives and cilantro may be added just before thickening the sauce.
Vegetable Stir fry
1 medium zucchini squash cone #4
2 medium carrots cone #4
1 small green bell pepper cone #3
1 small onion cone #2
1 t avocado oil
2 whole garlic clove chopped fine
5-8 small baby bok choi
1 t minced fresh ginger cone#1
1 can (8 oz) sliced water chestnuts, and bamboo drained (sliced)
Preheat the large wok at medium high heat – add in oil, veggies and stir for 5-8 mins place lid on and medium click low. Add tamari and serve with rice and tofu.