Prep to Cook: Stir fry pan, saucepan, spatula, vegetable knife, chopping board, grater, colander
Prep: Make this stir-fry meal in two parts and then quickly combine them before serving
Cold pressed rapeseed oil withstands the heat of the stir-fry pan without burning. It is a polyunsaturated oil, low in saturated fat and containing omega 3,6 and 9, with a lovely golden colour. Rapeseed oil is a good healthy choice and perfect for this cooking method.
Cooks Know How: Stir-fry is a quick method of cooking at a high temperature. It relies on the food having contact with a very hot pan whist also being ‘on the move’ because of stirring. Cooking is rapid and yet browning is not a main aim. The colours of the food are essential to the look of the final dish and they do not want to be discoloured because of the cooking. Stir-frying enables flavours to develop quickly and to be easily spread throughout the dish via the cooking oil. The skill in stir-frying comes in the preparation of the raw ingredients, marrying the thin slices and spices together to provide maximum texture and flavour in the served dish.
Add a variety of thinly sliced vegetables such as chestnut mushrooms, baby sweetcorn or red cabbage. Alternately think about beansprouts or peashoots as interesting textures to enhance the dish. Penne could be changed for another type of pasta, or pre-boiled rice or even cold slices of cooked potatoes.