Recipe: Albacore Asian Stir Fry

Serve this quick and simple stir-fry for a delicious healthy lunch or dinner. It's easy and only takes a few minutes to make, but is full of nutrition. Remember to choose lots of colorful, healthy veggies, and if you have time to cut them up yourself that's great, but frozen is also fine if not - just make sure your mix contains a lot of color for maximum health benefits!

Albacore Asian Stir Fry
(Serves 4-6.)

Stir-frying vegetables. (Photo credit: Wikipedia)

Ingredients:

2 cans (5 oz ea) good quality white albacore tuna packed in water
coconut oil or other high-heat oil for cooking
1 small sweet onion, cut into thin strips
2 garlic cloves, minced
1 bag (16 oz) frozen stir-fry vegetables (or any combo you like)
2 Tbsp soy sauce
1 lemon, juiced
hot cooked brown rice for serving
optional; sliced almonds

Directions:

• Drain the albacore tuna well and set aside.
• Heat oil in large skillet or wok until very hot.
• Add the onion, stirring quickly for just 1 minute, then add garlic, stir quickly for just 30 seconds, then add frozen vegetables and cook, stirring until vegetables thaw and soften, about 3 to 5 minutes. Keep the heat as high as possible during this cooking process.
• When vegetables are tender, stir in the soy sauce and lemon juice, then add the albacore, remove the wok from the heat, and stir GENTLY to combine.
• Serve over hot cooked brown rice and top with sliced almonds if you like.

Recipe: Asian Inspired Beef Pot

This makes a great almost one-pot meal (you will need to cook the rice separately), and if you like Asian flavors, this one's got you covered! Plenty of veggies, paired with beef and sweet, spicy, and salty tones, make a great meal that will satisfy your taste buds and fill you up fast.

Asian Inspired Beef Pot
(Serves 6-8.)

Ingredients:

1 1/2 lb grass-fed beef, cut into very thin strips
1 Tbsp peanut oil
1 green bell pepper, cut in thin strips
1 red bell pepper, cut in thin strips
1 celery stalk, cut into thin strips
1 onion, cut in thin strips
4 oz fresh sliced mushrooms
4 oz fresh snow peas
1 can (8 oz) sliced water chestnuts
1 cup chicken broth
2 Tbsp soy sauce
2 Tbsp pineapple juice
1 tsp fresh grated ginger root
1 garlic clove, grated
Hot cooked rice for serving

Directions:

• In a large pot over medium-high heat, add oil and beef (in small batches) and cook quickly until beef is browned; remove as the strips cook to keep from overcrowding the pot.
• With pot still over medium-high heat, add the green pepper, red pepper, and the celery, and cook quickly until just softened slightly.
• Then add the onion, mushrooms, snow peas, and water chestnuts and cook until onion softens slightly.
• Add beef back into pot and stir to combine.
• With heat still on medium-high, stir in the remaining ingredients, quickly combining all ingredients with the sauce.
• Turn heat down to low and let ingredients cook together for about 3 to 5 minutes, very slowly.
• Serve hot over rice.

Recipe: Summer Squash With Broccoli & Chicken Stir-Fry

Nothing says summer like summer squash - and this time of year, many gardeners are inundated with it! Here is another recipe to help you use up the bounty. This simple stir-fry abounds with healthy vegetables, and the addition of turmeric fights inflammation and is good for blood flow. (Be sure to check out Wednesday's recipe for another stir fry with zucchini!)

Summer Squash Duo With Broccoli And Chicken Stir-Fry

Ingredients:

Summer squash. (Photo credit: Wikipedia)

3 Tbsp. high heat oil (peanut, coconut, macadamia)
4 boneless-skinless chicken breasts, cubed bite size
2 medium zucchini squash, sliced thin
4 small yellow squash, sliced thin
2 medium onions, sliced into thin strips
10 oz. fresh or frozen broccoli, chopped
1 tsp. fresh minced garlic
1/2 tsp. salt
1/2 tsp. pepper
1 tsp. turmeric
1 tsp. thyme

Directions:

• In a wok or large heavy skillet, heat the oil until sizzling hot.
• Add chicken to the wok, and cook quickly, stirring constantly until the chicken is almost cooked through.
• Add the vegetables and cook quickly, stirring constantly, until just starting to soften, then sprinkle with the seasonings, stir and cook until chicken is done and vegetables are crisp-tender. 
• Serve immediately.

Recipe: Spinach, Pepper & Zucchini Stir-Fry With Soba Noodles

Summer is the perfect time for quick and easy stir-fry, filled with delicious, fresh garden veggies! This tasty version uses sesame oil and soy sauce with soba noodles for a quick, healthy, Asian-flavored meal. And be sure to check back Friday for another great recipe to help you use up all that summer squash!

Spinach, Pepper & Zucchini Stir-Fry With Soba Noodles 

Ingredients:

Soba noodles (made from buckwheat flour). (Photo credit: Wikipedia)

10 ounces soba noodles
1 tsp. olive or coconut oil
1 red bell pepper, sliced thin
1 yellow bell pepper, sliced thin
1 zucchini, diced
1 1/2 cups chopped fresh spinach
1/4 cup diced chives
2 garlic cloves, minced 
2 tsp. sesame oil
3 tsp. soy sauce
1 Tbsp. sesame seeds

Directions:

• Cook the soba noodles according to the package directions, drain and set aside.
• Heat a wok over medium high heat, add the olive or coconut oil, and when it gets sizzling hot, add the peppers, cook and stir until they soften slightly.
• Now add the zucchini and cook for a couple more minutes. 
• Now add the spinach, chives, and garlic, and cook for another couple minutes.
• Now add the sesame oil, soy sauce, and sesame seeds, stirring and cooking for just a minute. 
• Serve in shallow bowls, spooning hot stir-fry over soba noodles.

Recipe: Home Garden Pork Stir-Fry

This tasty stir fry combines pork with lots of fresh veggies for a quick and simple summer dinner that's ready in a jiffy. Add red pepper flakes and minced ginger for an extra kick.

Home Garden Pork Stir-Fry
(Serves 4.)

Ingredients:

(Photo credit: Wikipedia)

2 tablespoons high-heat oil
2 carrots, sliced into small strips
2 cups small broccoli florettes
1 red pepper, sliced in thin strips
1 small onion, sliced
1/2 teaspoon garlic powder
1/2 cup fresh sliced mushrooms
1 pound naturally raised pork, cut in thin strips
1/4 cup soy sauce

Directions:

• Heat oil in skillet and then add carrots, broccoli, red pepper, onions and garlic powder. Cook for 5 minutes (you don't want to overcook - vegetables should be firm and crisp). Remove from skillet and cover to keep warm.
• Add mushrooms to the skillet and then add pork strips. Next, add the soy sauce.
• Put the vegetables back in the skillet cook over medium high heat until heated through.
• Serve over brown rice.

Recipe: Shrimp And Snow Pea Stir-Fry

 A lovely summer recipe full of fresh, light flavors. Quick and easy to prepare, and delicious with fresh spring peas from your garden!

Shrimp And Snow Pea Stir-Fry
(Serves 2.)

Ingredients:

 (Photo credit: jeffreyw)

2 tablespoons corn oil, divided
1 onion, cut into thin strips
1 tablespoon minced garlic
1/8 teaspoon red pepper flakes
1 pound large shrimp, peeled and cleaned
2 cups snow peas
1 red bell pepper, sliced
1/2 cup sliced water chestnuts
1 tablespoon sesame seeds
1/8 teaspoon salt
1 cup brown rice, cooked

Directions:

• In a wok or large skillet, heat 1 tablespoon oil until hot, then add the onion, garlic, ginger and red pepper flakes. Stir while cooking for several seconds. 
• Now add the shrimp and cook without stirring for 1 minute. Add the remainder of the oil and cook for another minute.
• Next, add the snow peas, bell pepper, water chestnuts and sesame seeds. 
• Cook, stirring, for 2 minutes, then add the salt, making sure to sprinkle it evenly over the vegetables. 
• Cook for about 2 minutes or until the shrimp is no longer pink. 
• Serve over cooked brown rice.

Walk Through The Stir-Fry Process In 8 Easy Steps

Summer is a great time for a great stir-fry, a fast and simple method of preparing a great meal in a short amount of time, using the plentiful fresh ingredients of summertime! In fact, when I returned from my honeymoon a few days ago, a beef and vegetable stir-fry was the first thing I cooked. It was easy, fast, and tasted great!

Stir-frying is an easy method enjoyed by newbie cooks and seasoned chefs alike. However, as with anything else in the kitchen, it does take time to get the hang of the stir-frying process.

Here are the basic 8 stir-fry steps to take that will help make the process go smoothly.

Chopped Ingredients (Photo credit: ramnath bhat)

1.  Prepare ingredients first
Because stir-frying is such a quick cooking process you need to take the time to prepare your ingredients before you heat the wok and oil. Wash and prepare the protein you’ll be using in the recipe. Then wash and chop any vegetables you’ll be using. You should also measure out any oils you need, etc. Note: cut your ingredients in sizes that match other ingredients of equal density. This will help make sure everything cooks evenly.  

2.  Marinate
To guarantee great flavor for the meat or other protein, create a simple marinade. Try this basic recipe: 1 tablespoon olive oil, 1 tablespoon soy sauce, 1 teaspoon white wine vinegar, whisked together in a glass bowl. Add the meat to this marinade and let sit for several minutes, then drain and stir-fry. This marinade has ingredients with intense flavors, so overnight marinating would not be advised.

3.  Make sure your wok is hot
For the stir-fry cooking to work best, the wok has to be exceptionally hot. While there isn’t a rule, it seems that medium-high heat works well for stir-frying. You should allow the wok to heat for about one minute before adding any oil to it. Test for proper heat by dropping one drop of water in the wok before you add the oil. If the drop of water sizzles and evaporates quickly, the wok is hot enough.

4.  Add oil
After your wok heats up properly, you can add the oil. Stir-frying doesn’t require a lot of oil, generally anywhere from 1 to 3 tablespoons is sufficient. Once the oil is added it needs to be swirled around the wok and allowed to heat thoroughly before adding any ingredients.

5.  Work quickly
This tip goes along with preparing ingredients first. Once your oil has heated up, time is of the essence. You need to be able to work quickly, which is why it’s important to have your ingredients prepared ahead of time. 

6.  Cook in batches
Don't add all the ingredients at once. Instead, cook in batches, This will ensure all the ingredients are cooked evenly and thoroughly. At the end, before serving, you'll have a chance to combine everything in the wok once more to reheat before serving.

Chicken and almonds stir fry (Photo credit: Wikipedia)

7.  Return cooked ingredients to the wok
Because you remove the ingredients as you cook them, you'll want to put them back in the wok just before serving to reheat and bring all the flavors together. This is done while the wok is still hot, then the ingredients are quickly stirred around to reheat. Some recipes may call for a thickened sauce to be created, which may require lowering the heat and putting a lid on the wok for a few minutes.

8.  Serve
You can serve a stir-fry dish right out of the wok as is because it’s a full meal deal already. Or, you may wish to serve your creation over some Jasmine rice or Chinese noodles. A touch of toasted sesame seeds or other crunchy topping is also nice.

While we can't guarantee that every stir-fry recipe you make will turn out perfectly, these tips will help make sure that the protein is cooked properly, the vegetables aren’t soggy, and that the ingredients don’t stick to the wok – all things that help make a successful  stir-fry.

Be sure to check back later this week for some tasty and simple stir-fry recipes!

Video - Shrimp with Broccoli

Here is a great step-by-step video showing how to make a delicious broccoli & shrimp stir-fry. To keep it healthier, I would definitely saute the shrimp in just a TB or so of oil, instead of frying them. You can also steam the broccoli briefly, which is healthier and protects the nutrients better than microwaving it.

But it's a pretty simple recipe that shouldn't take long to prepare, and it looks very tasty!  Check it out, and see what you think.

Shrimp with Broccoli Stir Fry Recipe
This delicious dish is simple to make and makes a great lunch! Here is the link to the written instructions for this recipe: www.bellaonline.com

Other Good Chinese Recipes: