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14
COOKING TECHNIQUES & TIPS
STIR FRYING
Recommended temperature probe setting:
SEAR for vegetables, 14 for sealing meat.
• Preheat your frypan before adding any
ingredients, allowing the temperature
light to cycle “ON” and “OFF” several
times. This will allow the frypan to reach
an even higher temperature.
• Stir frying is a dry heat cooking method
and is best suited to tender cuts of meat.
Timing is a key factor when cooking
them as over cooking will give a tough,
dry result. Cooking times will depend on
the size and thickness of the cut, ie. the
bigger the cut, the more time is needed.
RECOMMENDED CUTS FOR STIR
FRYING
Beef
Lean beef strips prepared from topside,
rump, sirloin, rib eye, fillet.
Chicken
Lean chicken strips prepared from breast
fillets, tenderloins, thigh fillets.
Lamb
Lean lamb strips prepared from fillet, lamb
leg steaks, round or topside mini roasts, eye
of loin.
Pork
Lean pork strips prepared from fillet or
medallion steaks.
Seafood
Whole peeled prawns, cleaned squid strips,
mussels and cracked crab.
STIR FRY TIPS
• Stir fry strips in small batches (approx
400-500g) to prevent overloading pan
and allowing the meat to “stew” in its
juice, resulting in tougher meat.
• When adding meat strips to the frypan,
the meat should sizzle.
• Stir fry strips for 1-2 minutes per batch.
Any longer will toughen the meat.
• Remove each batch once cooked and
allow the frypan to reheat before stir
frying the next. By cooking in small
batches, the heat of the frypan remains
constant, ensuring the meat doesn’t stew
and toughen.
• Drain off the marinades from meat strips
before stir frying to prevent stewing and
splatter.
• Stir fry vegetables with a little oil or
sprinkling of water until vivid in colour.
COOKING TIME INGREDIENTS
3 minutes Quartered onion, broccoli
flowerets, sliced carrot,
green beans
2 minutes Snow peas, sliced
capsicum, sliced zucchini,
sliced water chestnuts,
bamboo shoots
1 minute Chopped garlic, minced
chilli and ginger, sliced
green onions, bean
sprouts
These brief cooking times will keep
vegetables crisp.
• Peanut oil is traditionally used for Asian
stir fry dishes. However, other oils such
as canola, rice bran oil and even light
olive oils may be used.
• Do not over fill the frypan. Always cook
in small batches and reheat at the end
of stir frying by returning the meat
to the pan with simmering sauce and
vegetables.