To Stir, With Love

Welcome to Canola Sautéing & Stir Frying!

Canola oil’s light texture is the perfect choice for sautéing or stir frying. Associated with the wondrous flavors of the Far East, stir-frying is simple, but requires a basic understanding of timing, sequence and the amount of heat required.

Stir-frying means to quickly sear small pieces of food in a large pan or wok over high heat. Searing meat, vegetables and sauces at high heat seals in flavors and nutrients, caramelizes sugars and evaporates excess juices.

Canola Sautéing & Stir Frying Tips

• Do not cook more dishes than you can handle.

• Blanching vegetables like broccoli, cauliflower and asparagus before stir-frying ensures quick and even cooking. Grated carrot cooks much quicker than sliced carrot.

• Read the recipe and assemble ingredients in the order in which they are to be added to the wok.

• Ingredients such as eggplant, mushrooms and fish tend to absorb more oil and may require slightly more oil for cooking.

Preparation is Everything!

One of the most important steps in stir-frying or sautéing is to prepare all of the ingredients before starting to cook. In fact, the preparation often takes more time than the cooking. Trim meat of visible fat, cut into strips. Partially freezing the meat for one hour allows for easier slicing. Marinate meat or other ingredients. Be sure to fully drain the marinade before cooking as the excess juice will stew rather than sear the meat. Cut vegetables and meat uniformly to ensure fast, even cooking. Combine sauce ingredients and begin cooking side dishes, such as rice or noodles.

Adapted from CanolaInfo’s website. For more information visit www.canolainfo.org

Try these great Stir-Fry recipes:

• Broccoli and Pepper Stir-Fry
• Ginger Beef Stir-Fry with Rice
• Peppery Lemon and Chicken Stir-Fry