A stir fry has four elements: vegetables, meat, spices, and liquid. Vegetarians and vegans of course omit the meat.
The key to successful stir fry cooking is to assemble everything in advance. The actual cooking takes only a couple of minutes, so stir fry is ideal when it is important to get the meal on the table at a precise time.
The first step is to chop the vegetables and set aside. Cut broccoli into small pieces and shred Brussels sprouts.
Local leeks may be available, but if not cut up scallions. Bok choy, which means “white vegetable,” provides both leafy and crunchy bits.
Local beef and chicken are readily available at MOON Co-op. The two principal local meat providers are Harris-Miller Farm and Reserve Run Farm.
I can’t believe that in a nearly a year of these columns I haven’t yet sung the praises of these two local farm families. I promise to rectify this oversight in the weeks ahead.
If you are using beef, cut into the smallest portions that your knife skill permits. This “real” beef is chewier – as well as more flavorful – than conventional supermarket beef.
If you are cubing chicken, don’t worry about the size. Local chicken is much more buttery, as well as more flavorful, than conventional brands.
Garlic and ginger are best for seasoning. If you are using fresh ones, mince them and set aside.
If you are using powdered garlic and ginger, get rid of those stale old bottles. As I’ve written in previous weeks, buy in small quantities as needed from the bins at MOON Co-op.
My go-to liquid for stir fry is a local tri-state creation Kentuckiyaki. As the name implies, it is a combination of terikyaki sauce and Kentucky’s most distinctive liquid — bourbon.
Kentuckiyaki is sweetened with sorghum, whereas supermarket teriyaki sauce is sweetened with sugar or high fructose corn syrup. Supermarket teriyaki sauce also has a much higher sodium content than Kentuckiyaki.
The traditional pan for cooking stir fry is the wok. I use a regular frying pan, because I cook on an induction cooktop that requires ferrous cookware, and most woks are aluminum.
Heat a small amount of grapeseed oil in the wok or pan. Olive oil is too delicate for Chinese cooking and can burn.
Cook the meat first, and when cooked through push to one side and add the vegetables and spices. Stir constantly for a minute, add the Kentuckiyaki sauce and turn off the heat.
Happy Year of the Horse. As the Chinese say, success is yours upon the arrival of the horse.
Chinese cooking ingredients are available at MOON Co-op Grocery, Oxford's consumer-owned full-service grocery featuring natural, local, organic, sustainable, and Earth-friendly products. MOON Co-op, located at 512 S. Locust St. in Oxford, is open to the public every day. Visit MOON online at www.mooncoop.coop.
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