Out of all the different cooking methods, stir-frying is the one method we can always rely on for a quick, healthy, and delicious meal. Whether we’re trying to get dinner on the table in the shortest amount of time possible, or use up some veggies in our fridge, stir-fries are the way to go.

炒菜是一种中国烹饪技术，它是用高火和少量油进行的。将蔬菜和蛋白质扔在炒锅中，这是一个圆底锅，形状像碗。锅的底部获得最高的温度，可以将需要较低热量的成分推到锅的侧面。高侧还可以使成分快速搅拌而不会溢出。

但是，圆锥的锅在电炉顶部的配合度不佳，热量不会均匀分布。这就是为什么有扁平的锅可用的原因，使您可以轻松地在自己的厨房里制作亚洲炒菜。我们自己使用一个平底的人。

What we love the most about stir-fries, though, is that they allow for so much flexibility and creativity. The best part is that once you learn the basics of stir-frying, you can combine any random assortment of proteins and veggies for a variety of stir-fried dishes to enjoy at any time.

Today, we’re going to teach you these basics and give you some stir-fry combos to get you started. Once you get the hang of it, feel free to get creative and come up with your own! We’ll explain the process of stir-frying below, but if you need a visual, we have a video that shows you how to stir-fry:

Now Let’s Get Ready to Stir-Fry

1.选择成分

This is the fun part. You can make any kind of stir-fry you like, tailored to your taste buds. There’s no wrong combo! You can even use what’s leftover in your fridge or freezer. Have you ever wondered what to do with the few stalks of celery about to go limp, or the bunch of spinach that is about to wilt? You don’t have to wonder anymore, because you can toss them into a stir-fry with your favorite protein and not worry about wasting food.

搅拌的主要成分是：

1. 蛋白质– chicken, beef, pork, seafood, tofu, tempeh, seitan
2. 芳香学- 大蒜，葱，葱，生姜
3. Vegetables– pretty much anything goes for this category

2.准备成分

如前所述，炒菜包括用高火烹饪，这有助于保持成分的口味，并保持食物的颜色和质地。由于这种快速的烹饪，最好准备一切准备，切碎并准备出发。一旦准备好了这一步骤，您所要做的就是将成分扔进炒锅中，而您不必担心成分会被燃烧。

将您的食材准备成准备碗中，以便将其轻松扔进锅中。而且，如果您提前切碎它们，晚餐时间会变得轻而易举。

如果您使用的是肉，请确保将谷物切成薄片，然后先用叉子嫩化。这一简单的步骤将减少肉中坚硬的纤维，并最大程度地吸收风味。观看此视频，看看我们如何使用叉子招标：

Cooking Tip:将成分切成小或薄片。这有助于他们快速烹饪，尤其是花费更长时间烹饪的成分，例如胡萝卜。

3.做炒酱

Sauces add flavor to any dish, so it’s important to not leave this step out! Just like your ingredients, make your sauce before you start cooking to make sure that it gets added in at the right time without your veggies and meat getting overcooked.

A stir-fry sauce is made with basic ingredients that you most likely have in your pantry – soy sauce, rice vinegar, brown sugar, and cornstarch. We’ve added our favorite stir-fry sauce variations to the infographic below, so that you don’t have to be stuck with the same basic flavor profile for all of your stir-fries.

要制作酱汁，您可以将所有调味料在碗中混合在一起，或者在罐子里摇动。只需记住将酱汁搅拌或摇动，然后将其加入炒锅，以使玉米淀粉不会落在底部。

Cooking Tip:玉米淀粉有助于加增炒酱，然后将每片蔬菜和蛋白质涂覆。为了使玉米淀粉正确溶解，必须将其与冷热或冷液体混合。

4. Stir-Fry

现在，您已经准备好进行炒菜！

• 由于它们的烹饪时间不同，因此分别烹饪蛋白质和蔬菜。从中高温下进行炒锅开始，然后煮蛋白质直至金黄色。它不必一定要煮熟，因为您最终将其添加到锅中以进行最后的折腾。从炒锅中取出。
• If you plan on using aromatics, add them next until fragrant. Then add your veggies until tender but still crunchy.
• 蔬菜接近完成后，将蛋白质添加回，扔在一起，然后将所有成分推到炒锅的侧面，在中间留一个空洞。
• Give your stir-fry sauce a stir or a shake and then pour the sauce into the hole. The heat will activate the cornstarch, which acts as a thickener, and the sauce will start to darken and bubble. That’s when you know your stir-fry is about done. Toss everything together until every piece is coated with the now-thick sauce, and you’ve got your stir-fry!

Cooking Tip:Take your wok off the heat before the veggies are fully done cooking. They’ll continue to cook in the wok as you finish the dish.

5. Finish the Dish

This step might seem unnecessary, but it makes a huge difference. We like to finish a dish with a squeeze of lemon or lime juice to really bring out all the flavors.

And as always, taste your food to see if it needs more lemon or lime juice, or even just a bit of salt.

6. Garnish Your Stir-Fry

装饰可以在菜肴中添加新的风味成分，因此不要将它们写下来，因为它们只是使菜看起来很漂亮的东西！加入新鲜切碎的葱，一些切碎的香菜或带有烤花生或腰果的酥脆的新鲜感，加入一些清晰度。或者对于那些喜欢踢脚踢的人，上面放上您喜欢的辣酱。

每当您需要一些健康的灵感时，这是一个很好的资源，可以打印出来并放在冰箱上。万博彩票下载苹果下载并打印这个免费的,方便的图形这里.