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12
Stir frying
Stir frying should be carried out using a high
heat setting. Recommend to use Temperature
Control Probe setting 8 to HIGH SEAR for stir
frying meat and use setting 8 for vegetables
and seafood.
Stir frying is an energy efficient and healthy
way of cooking foods. The benefit of this
method is its speed and the flavour result. The
non-stick cooking surface on your Wok also
means that less oil is required for cooking.
The cooking action for stir frying is a continual
tossing motion to ensure the food is evenly
exposed to the heat and cooks quickly and
evenly in a couple of minutes.
To stir fry foods, follow the following procedure:
Preheat the Wok before adding any
ingredients; allow the thermostat light
to cycle ‘on’ and ‘off’ several times. This
will allow the Wok to reach an even high
temperature.
Stir frying is a dry heat cooking method and
is suited to tender cuts of meat. Quickly stir
and toss the food to be cooked in batches.
Avoid over cooking. Timing is a key factor
when stir frying as over cooking will give a
tough, dry result. Cooking times depend on
the size and thickness of the cut of meat,
chicken, etc. as the larger the cut the more
time is needed.
Recommended cuts for stir frying
Beef: lean beef strips prepared from rump,
sirloin, rib eye and 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
and loin.
Pork: lean pork strips prepared from leg,
butterfly or medallion steaks or fillet
Veal: eye of loin, fillet, round, rump or topside.
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Stir fry tips
Buy meat strips from your butcher or
supermarket, or prepare meat strips from
recommended cuts by removing any fat
and slicing thinly across the grain (across
direction of meat fibres).
Slicing across the grain optimises
tenderness. Cut into very thin strips,
approximately 5 to 6cm in length. Partially
freeze meat (approximately 30 minutes) to
make slicing easier. Ensure meat strips are
fully defrosted before cooking
Stir fry meat strips in small batches (approx
200 - 300g) to stop meat releasing juice and
‘stewing’, avoiding tougher meat results.
When adding meat strips to the Wok, the
strips should sizzle on the non-stick surface.
Stir fry meat strips for 1 - 2 minutes. Any
longer cooking may toughen meat.
Remove each batch when cooked and allow
Wok to reheat before stir frying the next
batch. By cooking in small batches the heat
of the Wok remains constant, ensuring the
meat does not release juices and toughen.
A small amount of oil can be mixed through
the meat strips before adding to the Wok,
together with any other flavouring such as
garlic, ginger and chilli. A little sesame oil
can also add flavour. Mixing the meat with
the oil rather than heating the oil separately
in the Wok eliminates using too much oil.
Drain thin marinades from meat strips before
stir frying to prevent stewing and splatter.
Peanut oil is traditionally used for stir fry
Asian style dishes. However other oils such
as vegetable, canola and light olive may be
used.
Do not over fill the Wok. If necessary cook in
batches and reheat at the end of stir frying.
If using this method remember to under cook
slightly to not overcook the end result.
Serve stir fried foods immediately to retain
their crisp texture.
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Cooking Techniques
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