F2 Stir-Fry Sauces

Categories:General Health
Farhan Mirajkar

Stir-fries are not only quick and easy but can be cooked in a very small quantity of oil. The fast-cooked vegetables retain their color, bite and nutritional value. You can make them the very easy way with supermarket ready-prepared veg and sauces, or, better still, this do-it-yourself way which is still easy.

Strips of skinless and boneless chicken or turkey, chunks of firm white fish or seafood can be added to your selection of vegetables, cut up into bite-sized pieces, for a stir-fry. Or you can use vegetables alone.

Simply have all your ingredients ready to hand before you start cooking. Heat a wok or deep frying pan until it is very hot, add 2 tsp vegetable oil (4 fat units), swirl it around the pan, then when it is hot, add the food to be cooked and stir-fry by tossing it around with a spatula over a high heat and keeping it moving.

Vegetable stir-fries can be made with whatever vegetables you have to hand, but should be varied for an appetizing dish. The art is adding them to the pan in the right order so they're all cooked to perfection. Tougher vegetables go in first and delicate ones last.

When the ingredients are just tender, pour over the sauce, stir-fry for a further 1-2 minutes over a high heat then serve immediately. If you use sufficient vegetables they make a meal in themselves, but a stir-fry could be served with Chinese noodles or with basmati rice.

Basic Stir-Fry Sauce

Add fat units for oil used in frying veg, and for any meat or fish.

1. Measure the soy sauce, sherry, honey and sesame oil into a jug. Blend the corn flour with 1 tbsp water to make a smooth paste, stir in the rest of the water then add to the sauce mixture.

2. Peel and crush the garlic. Peel and finely chop the ginger. Add both to the sauce and stir well.

3. Cover and keep in the fridge. lf more convenient, divide between two jars.

4. Stir before using. First stir-fry your chosen ingredients in 1-2 tsp vegetable oil, then when tender add the sauce and toss together over a high heat. Scatter with spring onions if liked.

MAKES 2 PORTIONS OF SAUCE for 2 stir-fry meals, each to serve 1

• 1 tbsp soy sauce

• 1 tbsp dry sherry

• 1tsp honey

• 1tsp sesame oil

• 1tsp corn flour

• 6 tbsp water

• 1 garlic clove

• small piece of fresh root ginger, about 15g/ ½ oz

Sweet and Sour Sauce

Add fat units for oil used in frying veg, and for any meat or fish.

1. Put the soy sauce, vinegar, fruit juice, tomato puree or ketch up, water and sugar in a jug. Peel and finely chop the ginger and add it to the sauce.

Add chilli sauce or powder if you like a spicy kick. Stir everything well together.

2. Keep in jar in the fridge.

3. Stir before using. First stir-fry your chosen ingredients in 1-2 tsp vegetable oil then when tender add the sauce and toss together over a high heat.

 

MAKES 2 PORTIONS OF SAUCE for 2 stir-fry meals, each to serve 1

• 1 tbsp soy sauce

• 1 tbsp cider or white wine vinegar

• 3 tbsp pineapple juice

• 2 tbsp tomato puree or ketchup

• 5 tbsp water

• 1 tbsp sugar

• small piece of fresh root ginger, about 15g/ ½ 0Z

• 1 tsp chilli sauce or pinch of chilli powder (optional)

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