This one is definitely a bit different, I had to add it as stir-fry’s are traditionally an Asian meal, so this is a delicious twist on a favourite!

Recipe Serves: 4

Ingredients for Mediterranean-Style Beef Stir Fry Recipe

12 oz Boneless beef top round steak, cut 3/4 inch thick

2 Garlic cloves, minced

1 Yellow summer squash, halved lengthwise, cut diagonally

2 c Broccoli florets

1 ts Olive oil

1 c Cherry tomato, halved

1/3 c Non-fat Italian salad dressing

1/4 c Green onions, thinly sliced

6 oz Fettucine, cooked & drained

1 tb Parmesan cheese

Mediterranean-Style Beef Stir Fry Preparation

Trim fat from beef. Thinly slice beef across the grain into bite-size strips. Spray a wok or large skillet with non-stick cooking spray.

Heat over medium heat. Stir-fry garlic for 15 seconds. Add squash and broccoli and stir-fry for 3 – 4 minutes or until crisp-tender. Remove from wok.

Add oil to wok, then add beef and stir-fry 3 – 4 minutes or to desired doneness. Return vegetables to wok.

Add cherry tomato halves, salad dressing and green onions. Toss to mix. Cover to heat through.

Serve over hot pasta, and sprinkle with parmesan cheese.

Stir-fried meals are a really great way to have a quick, healthy and delicious dinner.

This one I have for you today is a vegetarian dish, so if you sometimes have trouble eating your boring old vegies, (or getting your kids to) then this is a great recipe for you to get your fix of vegetables while still being really tasty!

Ingredients for Chinese Vegetable Stir-Fry Recipe

—Sweet N Sour sauce—

3/4 c Pineapple juice

1 tb Sugar

1 tb Lemon juice

1-1/2 ts Cornstarch

1 ts Light soy sauce

—Stir-Fry Vegetables—

4 ts Vegetable oil

1 c Broccoli florets

1 c Sliced carrot

1 c Cauliflower florets

1 c Sliced celery

1 c Chunked red capsicum

1 c Sugar peas; stems removed

Chinese Vegetable Stir-Fry Preparation

Combine the ingredients for the Sweet N’ Sour sauce in a mixing bowl.

Heat oil in a skillet over medium high heat. Add broccoli, carrots, cauliflower, and celery, cook for 2 minutes.

Add capsicum and sugar peas, cook for 2 minutes. Add Sweet ‘N’ Sour sauce, bring to a boil and cook for 1 minute, covered. Serve vegetables while hot.

Makes 4 to 6 servings

Stir-Fry

This term is usually associated with Asian cookery. It involves heating a small amount of oil over a medium to high heat and adding various items that are to be cooked. Generally shallow, two-handled steel woks are used, and special gas burners are available to heat them.

Sometimes the various ingredients are cooked separately and then combined before serving. At other times, ingredients that take the longest to cook are added first and ingredients that require very little cooking (such as bean shoots) are added last. Sometimes the food is marinated or the oil flavoured with herbs or spices beforehand.

In all cases the food must be cut small and be of uniform size to aid quick, even cooking. Food is usually cooked in small batches and stirred continuously. It must not be piled up in the wok, as this leads to steaming and sweating. Only the best cuts of meat that require light cooking are used, and the vegetables are kept bright and crunchy.

Principles Of Cooking With A Wok

1.
All ingredients must be cleaned, dried and assembled before starting to cook.

2.
Ingredients must be cut to a similar size and shape, as cooked pieces must look uniform and have the same tenderness.

3.
Most chicken, fish, pork and beef are marinated beforehand, to enhance taste and tenderness. Items are often coated with cornflour prior to cooking.

4.
Some oil should be heated in the wok, swirled around, and the excess removed prior to cooking.

5.
A little oil should be added to meat and fish just prior to cooking. This will aid separation in the wok.

6.
Stir-frying is a very quick process. Items requiring long cooking must be pre-cooked to tenderness by other methods.

7.
Stir-frying requires teamwork – for every person at the wok, others will be preparing, cutting and assembling the ingredients for each order.