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.
Hook
**Broccoli retains 90 % of its vitamin C when stir-fried for just 3 minutes — compared with 45 % when boiled.**
TL;DR
- Carbon-steel wok screaming hot
- High-smoke-point oil
- Order: protein → aromatics → veg → 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 60–90 s; remove.
4. Aromatics 10 s.
5. Veg → protein back → 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
👉 **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.