Despite the word "frying" in its title, stir-frying is actually a healthful alternative to its original namesake. Frying, aka sauteing, is an effective cooking method because oils (or fats) heat relatively quickly, conduct heat well, and coat food items so they do not stick and become burned. Frying also quickly browns the outside of meats, giving them plenty of flavor and visual appeal.

Stir-frying, a staple of Asian cuisine, involves a wok (a round bottomed pan with high, sloped sides), oil, and very high heat. The wok is generally first heated over a high flame. A small amount of oil is then added to the pan by being poured down the side, and is followed by seasonings like garlic, ginger, or onion. Once the seasonings have grown aromatic, meat is added and stirred rapidly, followed by vegetables, and then cooked rice. Additional flavor enhancers, like soy sauce or wine, are finally added and stirred with the ingredients before transferring the dish from the wok to your plate. Despite the presence of oil, stir-frying is still a healthy means of preparation as it utilizes less oil than traditional frying and deep-frying, and because food items are cooked in combination very quickly (sometimes no more than a minute or two) and do not absorb as much of the oil. Stir-frying also uses healthier fats, like sunflower or nut oils, rather than butter, margarine, or lard. The technique can also be used to quickly sear meats, vegetables, and seasonings for flavor before adding a quantity of liquid, like wine or water, to the wok; the wok can then be covered, which steams the items until they are done.

Stir-frying is a quick and surprisingly easy way to produce a complete and balanced meal in just minutes. Try heating 2 tablespoons of sunflower oil; add ginger and /or garlic, stir, then toss in cut chicken or salmon. Stir until slightly browned, then add veggies like broccoli, carrot, mushroom, peppers, and baby bok choy. Agitate until veggies begin softening. Throw in a cup of pre-cooked brown rice, followed by a splash of rice vinegar or soy sauce. Stir rapidly until items are cooked through, and serve immediately. You'll have a healthy, flavorful meal with plenty of lean protein, nutrient-dense vegetables, and hearty whole grains.

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