{"id":156,"date":"2012-05-24T07:39:18","date_gmt":"2012-05-24T13:39:18","guid":{"rendered":"http:\/\/therealfoodchronicles.com\/?page_id=156"},"modified":"2016-04-23T19:49:18","modified_gmt":"2016-04-24T01:49:18","slug":"super-simple-stir-fry-formula","status":"publish","type":"post","link":"https:\/\/www.stormysweitzer.com\/recipes\/super-simple-stir-fry-formula\/","title":{"rendered":"Super Simple Stir-fry Formula"},"content":{"rendered":"

\"StirfryMy first recipe experiments were in a shared dorm hall kitchen during my freshman year of college.\u00a0 Unfortunately, those meals were mostly forgettable.<\/p>\n

What I do remember is that my neighbor, homesick for her native Korea, thought I made the perfect taste-tester.\u00a0 She would cook dishes that were unfamiliar and exotic to my rural Utah taste buds.\u00a0 And, I would gladly eat whatever she made.<\/p>\n

The chilies and fermented vegetables, garlic and just-cooked meats were amazing.\u00a0 And, I began to notice that while the flavors and ingredients were sometimes different, the process she used was pretty much the same.<\/p>\n

Simplifying Cooking with Systems<\/h3>\n

I\u2019m a sucker for systems and frameworks that give me an understanding of how to do something, but offer the flexibility to mix and match, alter and adjust.\u00a0 I\u2019m kind of nerdy that way.<\/p>\n

The same goes for recipe formulas \u2013 my dorm-mate\u2019s cooking was my introduction to this\u2026\u00a0 Understanding the basics of a dish lets me stay true to form, but get creative with ingredients.<\/p>\n

Stir-fry just happens to be one of those dishes that lends itself to this sort of structured creativity.<\/p>\n

First, a Note on gluten-free and Paleo Stir-fry Sauces<\/h3>\n

Sauce is essential to stir-fry.\u00a0 And the options are endless.\u00a0 Here are a handful of liquids you can use in stir-fry that you may or may not be familiar with.<\/p>\n

GF Tamari Soy Sauce<\/strong> \u2013 Soy sauce is often made with wheat. \u00a0San-J brand<\/a> is certified gluten-free.\u00a0 If you avoid soy, but still want the tangy, salty taste, try the next item on the list instead.<\/p>\n

Liquid Coconut Aminos<\/strong> \u2013 Coconut aminos are made from the aged sap of coconut blossoms mixed with salt.\u00a0 Coconut aminos are high in protein, low-glycemic, and full of amino acids. They can be used as a tasty, direct substitute for soy sauce.\u00a0 Coconut Secret<\/a> brand can be found at Whole Foods stores.<\/p>\n

Fish Sauce<\/strong> \u2013 Fish sauce is made from\u2026wait now\u2026fish (typically anchovies) and salt. \u00a0Some brands use water (among other things), as well. \u00a0It is typically aged for a year or more.\u00a0 And, it is savory and salty and fantastic with fresh lime juice and chilies (which help cut the fishy flavor).\u00a0 I \u00a0recently found Red Boat<\/a> brand at a local Asian market \u2013 it\u2019s a gluten-free, artisan-quality fish sauce with great flavor.<\/p>\n

\"Recent
Recent finds at the Asian market \u2013 garlic scapes, shiitake mushrooms, ginger, and fish sauce inspired the stir-fry. Asian pears for dessert. Pomelo, kabocha squash, Hawaiian sea salt, and dried sweet potatoes for another day.<\/figcaption><\/figure>\n
\"Chopped
Chopped ginger and vegetables.<\/figcaption><\/figure>\n
\"Stir-fry
Stir-fry with ground pork.<\/figcaption><\/figure>\n
\n
Pause<\/a><\/div>\n
<\/div>\n

The Super Simple Formula for Grain-free\u00a0Stir-fry<\/h3>\n<\/div>\n
\n

The formula I use is fairly routine \u2013 a good quality in a formula, I think.<\/p>\n

The combinations I make are wholly dependent on what I happen to have in the fridge or are inspired by a trip to the local market. \u00a0In the photos above, for example, shiitake mushrooms, ginger, and garlic scapes were my inspiration \u2013 they were lovely with ground pork. \u00a0In the title image for this post, you\u2019ll see bison stew meat\u00a0stir-fried \u00a0with spinach, baby bella mushrooms, and sesame seeds with a bit of avocado on top.<\/p>\n

Need more inspiration? Think of favorite Asian cuisines and dishes you like. \u00a0A Japanese steak-house dinner might include steak, broccoli, carrots and ginger with orange juice, while a Thai dinner might have shrimp or chicken with bell peppers, tomatoes, fish sauce, fresh cilantro, chilies, and lime. \u00a0Stir-fry these ingredients up for a yummy dinner.<\/p>\n

Anything goes. \u00a0Just follow the formula.<\/p>\n

Note on amounts: \u00a0<\/strong>The amounts in this formula are for one<\/span> person.\u00a0 Simply multiply by the number of people you are cooking for. \u00a0Feel free to use other ingredients; the ones I\u2019ve included are fairly common.<\/p>\n\n\n\n\n\n\n\n\n\n\n
Steps and Amounts<\/strong><\/td>\nIngredients Options<\/strong><\/td>\n<\/tr>\n
Choose your protein.\u00a0 You\u2019ll need 3 to 4 ounces of raw meat, seafood, or poultry per person.\u00a0<\/strong><\/td>\nProtein \u2013 omit if you want vegetables only<\/strong><\/p>\n
    \n
  • Flank steak, cut into thin strips across the grain<\/li>\n
  • Chicken breast, cut into bite-sized pieces<\/li>\n
  • Pork loin, cut into bite-sized pieces or ground<\/li>\n
  • Buffalo\/bison stew meat,\u00a0cut into bite-sized pieces or ground<\/li>\n
  • Shrimp, peeled and deveined<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Marinade protein in a bit of liquid while you chop your vegetables and get your pan ready (the liquid will help prevent the meat from burning or overcooking).<\/td>\nLiquids 1 \u2013 choose one or a combination, enough to cover your chosen protein<\/strong><\/p>\n
    \n
  • Dry sherry<\/li>\n
  • Soup stock<\/li>\n
  • Rice vinegar<\/li>\n
  • Fresh orange juice (great with ginger\/broccoli stir-fry)<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Preheat a frying pan to medium high heat. \u00a0Add 1 Tablespoon of high-heat cooking fat (ghee, coconut oil).Add 1\/4 cup chopped onion\/shallots, 1 minced clove garlic, and 1\/2\u201d minced ginger\/galangal per serving.\u00a0 Stir frequently for one minute.Add protein and cook until just done \u2013 cook time will depend on protein.\u00a0 Pour meat and juices into a bowl and set aside.<\/td>\nFRESH Aromatics \u2013 chop \/ mince<\/strong><\/p>\n
    \n
  • Onions<\/li>\n
  • Shallots<\/li>\n
  • Garlic<\/li>\n
  • Ginger<\/li>\n
  • Galangal (a cousin of ginger)<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Add 1 more tablespoon of oil to still-hot pan.Add 1\/2 cup of vegetables (per person)\u00a0from this group to the pan.Cook for 1 minute, stirring continuously.<\/td>\nVegetable A \u2013 longer-cooking veg<\/strong>Make sure they are cut into uniform sizes.<\/p>\n
    \n
  • Broccoli florets<\/li>\n
  • Matchstick carrots<\/li>\n
  • Water chestnuts, rinsed and sliced<\/li>\n
  • Asparagus, cut into 1\u201d pieces<\/li>\n
  • Bamboo shoots, rinsed<\/li>\n
  • Garlic scapes (the curly shoots of garlic plants)<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Add 1 cup of vegetables (per person)\u00a0from this group to the pan.Cook for 1-2 minutes, stirring continuously.<\/td>\nVegetable B \u2013\u00a0shorter-cooking veg<\/strong><\/strong>Make sure they are cut into uniform sizes.<\/p>\n
    \n
  • Mushrooms<\/li>\n
  • Leafy greens like spinach<\/li>\n
  • Chopped zucchini<\/li>\n
  • Shredded cabbage<\/li>\n
  • Sliced bok choy<\/li>\n
  • Chopped eggplant<\/li>\n
  • Sliced bell peppers (any color)<\/li>\n
  • Chopped tomatoes<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Return meat and juices to pan and stir in with vegetables.Add 3 Tablespoons of liquid per person to the pan.<\/td>\nLiquids 2 \u2013 choose 1 or a combination<\/strong><\/p>\n
    \n
  • Liquid coconut aminos (similar to soy sauce in flavor)<\/li>\n
  • Gluten-free tamari soy sauce<\/li>\n
  • Fish sauce (great with lime juice)<\/li>\n
  • Rice vinegar or dry sherry<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Serve your stir-fry in a bowl and sprinkle with your choice of toppings.<\/td>\nOptional Toppings<\/strong><\/p>\n