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Meal Planning

7 Simple Stir Fry Recipes

Hectic days are no excuse to scrap nutrition and reach for the take-out menus when dinnertime rolls around. If you have a wok on hand, you can toss together a delicious and nutrient-packed dinner in minutes.

Stir frying is a simple chop, drop, and toss routine that combines two traditional Chinese cooking techniques: chao and bao.  Chao is a method that is similar to sautéing and involves heating a wok to a high temperature, pouring a small amount of oil down the side of the cooking vessel, and then adding dry seasonings like ginger and garlic. When spices are aromatic, meats are added. Finally, once meat is seared, vegetables and liquid ingredients such as soy sauce and wine can be added. Bao, on the other hand, requires the wok to be heated to a dull red glow. Oil, seasonings, and meats are added in rapid succession. Food is continually tossed, the cook stopping only for seconds at a time to add vegetables and liquid ingredients.

Use fresh ingredients that are as local or exotic as you prefer and try one of these simple stir fry recipes tonight.

Shrimp Cucumber Stir Fry When it comes to cucumber, think outside of the salad bowl. Cooking the summertime vegetable brings out its natural sweetness.

 

 

 

 

Chicken Mango Stir Fry You’re 30 minutes away from a delicious blend of chicken, mango, red pepper, and onion tossed in a variety of zesty sauces and seasonings.

 

 

 

Myulchi and Almond Bokkeum (Pan Fried Anchovy and Almonds)  Adding nuts gives the simple Korean side dish myulchi bokkeum extra flavor and crunch.

 

 

 

Kimchi Bokkeum (Stir Fried Kimchi) If you want to cut the spice of regular kimchi, try this dish in which it’s rinsed and fried.

 

 

 

 

 

Saag Paneer  Perfect for the vegetarians in your life, this meatfree dish of cheese and spinach is satisfying and full of flavor.

 

 

 

 

Ojinguh Bokkeum (Stir-Fried Squid) A simple and spicy way to prepare squid, this dish can be found on many restaurant menus and is often enjoyed alongside alcoholic beverages.

 

 

 

Kkotkgae Maun Bokkeum (Spicy Korean Crab) If you can’t find flower crab like this traditional Korean recipe calls for, try Dungeness crab instead.

 

 

 

 

 

 

 

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