Stir-Fry

Grass-fed beef is leaner than beef raised on grain, which ultimately means it’s lower in saturated fat. Here, beef is served over red quinoa, which adds protein and vitamins to the dish. Brown rice is another healthful option.

This traditional Chinese cooking technique relies on very high heat to quickly cook vegetables, which are small or cut into bite-size pieces and stirred constantly in a hot wok or skillet. They are usually combined with a classic Chinese flavor base such as the ginger, garlic, and scallion in this recipe, in the same way that French and Italian dishes begin with mirepoix or soffritto. Because of the rapid cooking time, the vegetables tend to stay very crisp and retain their vitamins and bright color. Preparing all ingredients before heating your wok or skillet is essential, as it will ensure you can add each at the appropriate time; wash, cut, and store vegetables in separate bowls. Stir-frying relies on even hotter heat than sautéing, which is sometimes attainable only on a commercial-grade cooktop. You’ll get best results at home if you heat the wok for several minutes before adding oil and if you cook different vegetables separately, allowing the pan to heat between batches. If stir-frying a small quantity or one that doesn’t require cooking in batches, add vegetables that will take longest first and those that cook quickest last. Either way, do not overcrowd your pan, or the vegetables will steam rather than sear. For extra browning, press vegetables against the side of the wok for a few seconds with a spatula. Stir-fried dishes are often tossed or served with a sauce, usually made by pouring stock or other flavorings directly to the pan. Sometimes a slurry—a thickening agent made of liquid and cornstarch or flour—is incorporated into the liquid to thicken the sauce. Be sure to bring the slurry to a full boil to activate the thickener, and then to cook for a minute or two to eliminate the starchy taste.

Unlike other frying methods, stir-frying requires very high heat and very little fat. A wok is the best implement; it heats up quickly and to just the right temperature, and the shape promotes the brisk tossing about of food that is so characteristic of stir-frying. You can achieve similar results in a skillet as long as it’s large enough to accommodate all the ingredients (with room for tossing): Set the pan over high heat until very hot, add the oil and shrimp (or other items), and then adjust the heat as necessary during cooking.This method results in perfectly coated shrimp with lots of flavor, but there will not be much sauce for serving with rice (which is more authentic than heavily sauced renditions); if desired, double the amount of sauce ingredients.

To clean the mushrooms, simply wipe the caps with a damp paper towel; do not rinse, as they will become soggy. Toast the sesame seeds in a dry skillet over medium heat until golden.

Tuscan kale, also known as cavolo nero, dinosaur kale, and lacinato kale, is sweeter and more tender than regular kale, which can be used instead but may require more cooking time.

Don’t worry if your pan seems overcrowded with the chard; it will quickly wilt and lose most of its volume as it cooks. Cooking the stems a bit longer than the leaves will ensure they become perfectly tender. If you prefer, seed the jalapeño pepper before using.

You can substitute Chinese broccoli with broccolini or dark, leafy greens such as kale, turnip, or mustard greens. Before marinating the tofu, press it as described in step 1 to remove excess moisture.

When you’ve had enough sandwiches made of leftover turkey, try this colorful stir-fry.

Serve this Asian-inspired dish with a colorful fruit salad and soba noodles.

Lots of fresh seasonings make this stovetop entrée sparkle. Try it with steamed brown rice and Greens with Tomatoes and Parmesan (page 245) on the side.

A showpiece, this incredibly easy and elegant entrée pairs chicken glazed with a peppery raspberry mixture and steamed sweet potatoes seasoned with sugar and cinnamon.

A smooth Dijon sauce enhances the combination of chicken and colorful vegetables. Try this dish with whole-wheat couscous and melon slices.

On their own, scallops have a rich, sweet flavor. When topped with this bold balsamic sauce, they’re transformed into an extraordinary dish. Serve the scallops and vegetables over steamed rice and add a tossed salad with Sesame-Ginger Dressing (page 95) for a delectable dinner.

Colorful and quick, this stir-fry is tossed in hoisin sauce and toasted sesame oil, then served over brown rice and garnished with chopped nuts.

This recipe offers powerful nutrition, plus a pleasing mix of colors, shapes, and textures.

Stir-fry fresh albacore tuna, plump sugar snap peas, and thin slices of green onions, carrot, and red bell pepper, then serve over brown rice.