Stir-Fry 101: Crispy Veg & Juicy Protein in Under 10 Minutes
Master high-heat cooking with the 1-2-3 sauce formula and five fail-safe steps.
0.0(0)
Hook
**Broccoli retains 90 % of its vitamin C when stir-fried for just 3 minutes â compared with 45 % when boiled.**
TL;DR
- Carbon-steel wok screaming hot
- High-smoke-point oil
- Order: protein â aromatics â veg â sauce
What is stir-frying?
Chinese high-heat tossing (> 200 ° C) that delivers smoky **wok hei**.
Gear checklist
- 30 cm carbon-steel wok / heavy skillet
- Spatula
- 1 Tbsp neutral oil (℠220 ° C)
- Pre-mixed sauce cup
- Mise-en-place bowls
5-step method
1. Heat wok to a wisp of smoke.
2. Swirl oil.
3. Sear protein 60â90 s; remove.
4. Aromatics 10 s.
5. Veg â protein back â sauce; toss 60 s.
1-2-3 all-purpose sauce
- 1 Tbsp soy
- 2 Tbsp stock/water
- 3 tsp cornstarch slurry + dash rice vinegar & sesame oil
Pro tips
- Pat protein dry.
- Hard veg first.
- Re-season wok after washing.
Myth vs fact
| Myth | Fact |
|------|------|
| Non-stick pans give wok hei | They max at 190 °C; carbon-steel needed. |
| More oil = better | Excess oil cools wok and sogs veg. |
Interactive bonus
đ **Download our stir-fry timing chart** for your fridge.
Take-home message
Hot pan, dry food, staged cooking + 1-2-3 sauce = weeknight hero.
References
1. Zhang Y et al. *Food Chem* 2021.
2. McGee H. *On Food & Cooking*, 2004.
Comments
Povezani postovi
Capers: Bright, Briny Pops of Flavor
VeganGluten-Free
Balsamic Vinegar: Rich, Tangy-Sweet Depth
VeganGut Health
Hominy: Nixtamalized Corn with History & Flavor
VeganImmunityFiber
Napa Cabbage: Crisp, Mild & Versatile
VeganGut HealthImmunity
Cream of Tartar: The Bakerâs Secret Stabilizer
Gluten-Free
Adzuki Beans: Small Red Beans Big on Fiber
VeganGut HealthFiber
Bread Crumbs: Crisp Coating & Handy Binder
Slow CookingVegetarian
Cardamom: Aromatic âQueen of Spicesâ
VeganGut Health
Wasabi: Japanese Green Heat
Low-CarbVeganImmunity
Hummus: Creamy Chickpea & Tahini Dip
VeganImmunityFiber