Instructions: The basic approach to stir-frying is basically saute-ing condiments/spices, then adding the veggies/meat, and then adding a "sauce"

(stir-frying at the same time, real Chinese cooking involves bringing flavours INTO the meat/veggies), and then thickening (optional), garnishing and thats it! SO, therere essentially 4 steps. Below is a list of ingredients that can go into the wok or non-stick pan at the 4 stages.

1. Saute-ing condiments / spices

The purpose of this is to bring out the fragrance in a dish. Therefore, oil is usually used. Using broth will never give you the ideal fragrance and taste. I minimize the use of oil by making sure that I saute in just a tsp or less. I use a non-stick pan, but traditional Chinese chefs (like my mom) will never give up their precious woks!

minced/chopped garlic
minced/grated/julienned ginger
curry paste
chopped shallots/onions
dried anchovies
Chinese dried shrimps
dried salted fish (crumbled)

2. Adding the veggies / meat

You add this to the wok in order of "toughness". For example, if you like your carrots to be more well cooked than say your cabbage, then add the carrots first, stir fry a little, and then add your cabbage. Meat should always go into the work first, i.e. add shrimps, stir fry a little till semi pink, then add broccoli.

peeled & deveined shrimps
diced/sliced - lean chicken/beef/pork/fish - broccoli, cabbage, carrots, cauliflower, bean sprouts, Chinese spinach, peppers, mushrooms etc. (therere several types of veggies that are of different names in USA as compared to Spore)

3. the Sauce

This may make up of any of the following, which you make combine before adding to the stir fry after youve added your Level 2 ingredients. The below mentioned are all the spices/seasonings you can find in my kitchen.

oyster sauce (the most important one)

light/dark soya sauce
salt, pepper, msg, sugar
garlic/onion powder
Worcestershire sauce
fish sauce
cooking wine
chilli / pepper flakes
Maggi Seasoning Sauce (which I suspect is actually Worcest sauce)

tomato sauce (ketchup) and chilli sauce (bottled)

dried herbs

4. Thickening & Garnishing

Water is almost always added to a stir fry after the sauce ingredients are added. The dish will be thoroughly mixed, then covered and left to simmer till you can smell the fragrance of the dish. Then it is at this stage that you decide if theres too much or too little liquid. Add more water if necessary or thicken with cornstarch+water mixture. Thickening is essentially mixing a small amount of cornstarch in water, and adding it to the sauce in the wok SLOWLY, stirring constantly to mix.

Garnishing and additional condiments
julienned red/green peppers or carrots or fresh chilli -springs of scallions
cilantro
sesame seeds
chopped cashew nuts

The trick to a successful stir fry is to prepare all your ingredients before lighting the stove and have every thing at hand. Trust me, Ive learnt my lesson! Make sure that you are constantly churning, tossing, stirring and mixing everything in the wok - that is the KEY. Everything has to be thoroughly mixed and evenly cooked. Tough veggies like cubes of potato, carrots and stalks require a minute or two of simmering in a covered wok, so does meat (in general). Make sure the wok is nicely but not too hot when you start adding your oil, garlic...blah blah... too hot a wok/pan will cause the garlic/ginger to be completely burnt before your veggies go in and your dish will taste bad.

What is this all about??? 2 of my friends fathers have just gotten a heart bypass. And now, were all VERY diet conscious and eager to educate our mothers & grandmothers about cooking Chinese food in a healthy manner.

It really is possible to eat a very nutritious and LF meal with the above technique. I feel the only problem may be the sodium. I usually whip up 3 dishes (all using the stir-fry method) and a soup and serve all with hot rice - Chinese style.

A sample menu of my familys dinners:
Broccoli w/ shrimps and scallops in a light but thickened garlic sauce -Bean sprouts w/ tofu cubes, sliced mushrooms and crumbled dried salted fish in a light oyster sauce (unthickened), garnished with julienned peppers and scallions.

Squid (sliced into ringlets & pieces) w/ onions and sliced fresh chilli, in a thick spicy savoury sauce
Chinese cabbage soup w/ fish balls, made w/ soya beans and anchovies

(removed after boiling of course)

Rice

NOTES : My family is Chinese, and we eat alot of stir-fries. Its really a very healthy way of cooking if we dont use as much oil as the chefs in Chinese restaurants do. I thought I would share my stir-frying techniques and ideas with you all. Have fun.

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