Flavour Profile of Stir Fry
Stir fry dishes can be seasoned in many different ways depending on the preferences of the cook. The meat used in stir fry (often flank steak) is a lean cut and can be marinated ahead of time to add lots of exciting new tastes to the dish. A foolproof way to add some zest to a stir fry entrée is to sauté ingredients like garlic and onions in oil and then cook the meat with them in the same pan. Soy sauce is a very common addition for stir fry and can bring the flavours of the meat and vegetables to life. You can also make or buy marinating and/or flavour-enhancing sauces based on what tastes you like best.
Cooking up a Mean Stir Fry
Stir fry is a great way to prepare a quick, delectable dish, which can be served on its own or made even more economical and delicious by serving over rice, noodles or high protein grains like quinoa or spelt (gluten-free). A few tricks:
- Cut the meat against the grain (especially for tougher cuts like flank)
- Cut the meat into evenly sized pieces so you don’t over or under cook
- Be sure to turn the pan or wok up to a very high heat
- Use high temperature smoke point cooking oils such as soy, canola or sesame in small amounts and make sure you swirl them around the pan to coat it evenly before putting the meat in
- Once the oil is just starting to smoke, put the meat in (it should sizzle)
- Cook the meat and vegetables quickly (five to seven minutes to cook meat strips and two to five minutes to soften vegetables)
- Stir or toss the ingredients often
For more cooking ideas, check out our Recipes page.
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