A centuries-old cooking technique originating in China.
It's traditionally (and ideally) done in a wok.
But these days, a 12-inch stainless-steel skillet is a respectable stand-in.
There are, however, a few defining elements.
High heat, minimal fat.
And a brisk tossing or stirring of ingredients that have been cut into bite-size pieces.
If you do all of those things, you’ve got it made.
There are hundreds of reasons to love these dishes, but because you only have so much time, here are the best:
They're super healthy, often supplying more than a serving of super vegetables with minimal saturated fat.
They're fast and ready in less than half an hour, about the time it takes to order in takeout (& a whole lot better for you).
They're pretty tough to mess up, even if you can't tell a skillet from a wok.
(Hint: You don't need to.)
In fact, you can get a delicious, health-boosting meal on the table fast simply by following these principles.
Select, Sizzle and Season.
Quickly cooking foods over high heat with minimal fluid helps retain nutrients.
Select your vegetables first.
Look for firm colorful veggies (bright hues are a sign of high phytochemical content).
Bell peppers, shiitake and cremini mushrooms.
Carrots, bok choy, broccoli, and cauliflower are all excellent choices (frozen works, too).
Choose at least two different vegetables and trim them into 1-inch pieces so they cook quickly and evenly.
Then pick a protein, just 3 oz. per person is all that's needed.
Excellent vegetarian options include tofu or legumes (about 1/2 cup per person) and toasted nuts (about 1 oz. or 2 Tbs. per person).
Sizzle your ingredients in 2 to 3 tsp. of canola, peanut, or toasted sesame oil.
All of which are low in saturated fat and can sustain high heat.
Skip the olive oil, it'll smoke and turn bitter.
To prevent ingredients from losing their crispness, use a very hot wok or a large nonstick skillet.
Cook no more than a pound of ingredients at a time.
And keep them moving (it's not called a "stir"-fry for nothing!).
Season your stir-fry with pungent sauces, condiments, and full-flavored ingredients.
Such as fresh ginger, garlic, chile paste, soy sauce or oyster sauce.
These flavor boosters pull the entire stir-fry together, just like vinaigrette does with a salad.
Beware of the salt, however.
Choose reduced-sodium condiments and thin prepared sauces.
Such as hoisin and oyster, with broth, juice or water.
Now, getting your hair vitamins with a stir-fry recipe that's bursting with flavor and super-nutrients is something most of us wouldn't even consider.
But, what could be fresher and brighter than orange juice, lime juice and a rainbow of colorful, beautiful sweet peppers for beautiful and sexy hair?
Orange & Pepper, Beef Stir-Fry
Add broccoli, beef and a few Asian tastes, and you've got a quick and easy dinner that everyone will enthusiastically devour.
And, only you need know how darn healthy this is.
Makes 2 servings
• 1/2 lb. stew beef or top round.
• 1/2 c. fat-free, reduced-sodium beef broth.
• 1/4 c. reduced-sodium soy sauce.
• 1/4 c. orange juice concentrate.
• 2 Tbs. lime juice.
• 1 Tbs. sesame oil.
• 1 Tbs. minced garlic.
• 1 Tbs. minced fresh ginger.
• 1 Tbs. cornstarch.
• 1 Tbs. canola oil.
• 1 small red pepper, thinly sliced.
• 1 small green bell pepper, thinly sliced.
• 1 small yellow bell pepper, thinly sliced.
• 1 small Vidalia or red onion.
• 1 c. broccoli florets.
• Sea Salt.
• 3 scallions, thinly sliced.
1. Place the beef in the freezer for 15 to 20 minutes, until firm but not totally frozen for easy slicing. (I like this hint)
Cut into paper-thin slices against the grain.
2. In a large bowl, whisk the broth, soy sauce, orange juice concentrate, lime juice, sesame oil, garlic and ginger.
Stir in the cornstarch until no lumps remain.
3. Spray a wok or large skillet with cooking spray.
Add the oil and warm over medium heat.
Add the peppers, onion, and broccoli and cook, stirring, 4 to 5 minutes, until the vegetables begin to soften but are still crisp.
Increase the heat to high and add the beef.
Cook, stirring, 3 to 4 minutes, until the beef begins to take on color.
4. Reduce the heat to low and add the broth mixture.
Cook 2 to 3 minutes longer, until the sauce thickens and the beef is no longer pink inside.
Season with salt if needed and garnish with scallions.
Voila, an excellent stir-fry recipe that your family will love and only you and I need know how healthy it is.
43 g. Protein,
32 g. Carbohydrates,
21 g. Fat (4 g. Saturated),
74 mg. Cholesterol,
1,284 mg. Sodium.
These vitamins are involved in the creation of red blood cells.
Which carry oxygen and nutrients to all body cells.
Including those of the scalp, follicles, and growing hair.
Without enough B-vitamins, the cells can starve, causing shedding, slow growth, or weak hair that is prone to breaking.
The mineral zinc is involved in tissue growth and repair, including hair growth.
It also helps keep the oil glands around the hair follicles working properly.
Low levels of zinc can cause hair loss, slow growth, and dandruff.
The amount you get from eating foods rich in zinc is plenty to keep your tresses gorgeous.Tweet
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