A Few Handy Tips for Making Delicious Meat and Vegetable Stir Fries

Stir frying is one of the quickest and most satisfying ways to put a healthy, homemade meal on the table. The dish comes together in a flash by cooking small pieces of meat and vegetables over very high heat, resulting in a flavorful one-pan meal. However, there are a few handy techniques that can take your stir fries from good to great. In this article, we’ll share some pro tips for making meat and vegetable stir fries that deliver perfect texture and maximum flavor every time.

Choosing the Right Cut of Meat

The first key to stir fry success is selecting the right cut of meat. Look for lean cuts that are not too thick and will cook quickly. Here are some top options:

• Flank or skirt steak – These thin, flat cuts become tender when sliced against the grain into thin strips. They have great beefy flavor.

• Boneless chicken thighs – More flavorful than breast meat. Slice into bite-sized pieces

• Pork tenderloin – Very lean and tender Slice thinly across the grain

• Shrimp – Peel, devein, and cut into 1 inch pieces if large.

Avoid pre-cut “stir fry” meat which may be tough or cut too thick. For even cooking slice meats 1/4 inch thick and no more than 2 inches long. Partially freezing meat makes slicing easier.

Marinating Adds Flavor

Marinating meat for 30 minutes up to overnight enhances moisture and flavor. A simple marinade includes:

• 1 tablespoon oil
• 1 tablespoon soy sauce or oyster sauce
• 1 teaspoon garlic, grated ginger or rice wine
• 1/2 teaspoon cornstarch

Gently toss meat strips in the marinade until fully coated then let rest in the fridge. The starch seals in juices while the sauce boosts flavor.

Prep Your Veggies

Having all ingredients prepped ahead of time is key for stir-frying efficiently. Chop veggies and meat, make sauce, and gather everything needed before turning on the heat.

For vegetables, cut pieces to a uniform size so they cook evenly. Slice broccoli and carrots on the bias for visual appeal. Favorites like bell peppers, onions, mushrooms, snap peas and bok choy all work well.

Use Very High Heat

A hot pan is must for proper stir frying technique. Use a large non-stick skillet or wok and preheat it over high heat until it starts to smoke lightly before adding the oil. Have a vent hood running to avoid setting off alarms!

Add just 1-2 tablespoons of high smoke point oil like avocado, grapeseed or peanut oil. Swirl to coat pan. The oil should shimmer after about 15 seconds when hot enough.

Sear Then Cook in Batches

First, sear meats in a single layer without overcrowding the pan. Cook for 1-2 minutes per side just until lightly browned. Remove and set aside.

Then stir fry vegetables in batches by cooking time. Firmer vegetables like broccoli, carrots, onions and peppers first. More delicate like mushrooms, greens and snap peas at the end.

Stir frequently and season with a pinch of salt and pepper as each batch cooks.

Make a Quick Sauce

While everything cooks, mix up a fast sauce. Combine chicken or vegetable broth, soy sauce, hoisin, sesame oil, rice vinegar and cornstarch.

When veggies are almost done, return meat to pan and add sauce. Toss together and let sauce thicken. Finish with a sprinkle of sesame seeds.

Serve Immediately

As soon as everything is sauced and combined, transfer stir fry to a serving bowl. Serve piping hot over steamed rice or noodles. Enjoy the fresh flavors and textures of the dish immediately for the perfect weeknight meal.

Here are some additional stir fry tips for flavor and success:

• Use a wok or large non-stick skillet to allow room for tossing ingredients
• Have all ingredients prepped and sauces mixed before cooking
• Remove cooked proteins and veg from pan and set aside to avoid overcooking
• Use fresh ginger and garlic for maximum flavor
• Add aromatics like chiles, lemongrass or basil at the end
• Toast sesame seeds, peanuts or cashews to sprinkle on top
• Work in batches and keep things moving over high heat
• Use a wok spatula or tongs to keep ingredients from sticking
• Add cornstarch slurry if the sauce is too thin
• Cook just until veggies reach crisp-tender texture

Sample Meat and Vegetable Stir Fry Combinations

The variety of meats, vegetables and sauces you can use in a stir fry is endless. Here are just a few tasty combinations to get you inspired:

Shrimp and Asparagus Stir Fry

• Shrimp, asparagus, red pepper, carrots, onion, garlic
• Sauce: chicken broth, oyster sauce, rice vinegar, sesame oil

Beef and Broccoli Stir Fry

• Flank steak, broccoli, onions, carrots, mushrooms
• Sauce: beef broth, hoisin, soy sauce, honey

Chicken and Zucchini Stir Fry

• Chicken thighs, zucchini, bell pepper, basil, green onions
• Sauce: chicken broth, soy sauce, lime juice, chili-garlic sauce

Tofu Vegetable Stir Fry

• Firm tofu, cabbage, bok choy, mushrooms, baby corn, snap peas
• Sauce: vegetable broth, rice vinegar, hoisin, chili oil

So break out your wok or large skillet and whip up a fast and healthy meat and vegetable stir fry tonight. With fresh ingredients and these simple tricks, you’ll have a restaurant-worthy meal in minutes. Your family will keep asking for these quick and delicious stir fry recipes again and again!