Stir-Fries Offer Easy Answers to Fast and Healthful One-Pot DishesAmerican Institute for Cancer Research In recent years, the stir-fry has gained popularity as a quick, convenient, heart-healthy meal. Now researchers say its contents and proportions can help reduce the risk of cancer as well. According to Melanie Polk, Director of Nutrition Education at the American Institute for Cancer Research (AICR), "Stir-fry is a great way to put together a quick main dish that's low in fat, high in nutrition and takes advantage of a new approach to eating that helps protect against chronic diseases like cancer."  The stir-fry is one type of cooking showcased in The New American Plate, AICR's forthcoming brochure (see Editor's Note), which describes how people can achieve two goals: a healthy weight and a lower risk of cancer. The typical stir-fry contains a much larger proportion of vegetables than meat, usually about two-thirds plant-based foods and one-third meat, poultry, or fish, the proportion AICR recommends to reduce cancer risk. Prepared properly, the stir-fry is low in calories and fat. The Stir-Fry Helps Fight Cancer and Achieve a Healthier Weight "Many people who want to lose weight are following diets that often call for drastic cutbacks on fruits and vegetables, which have been shown to prevent chronic disease," says Polk. "You may lose weight for a while, but you sacrifice long-term health if you follow fad diet plans." A recent AICR panel of experts examined 247 studies on the link between cancer and eating fruits and vegetables. An impressive 78 percent of those studies showed vegetables and fruits to be protective. This benefit is in part attributed to their rich supply of vitamins, minerals and phytochemicals (natural substances found only in plant foods) that protect the body's cells from damage by cancer-causing agents. Polk says, "The stir-fry method is an easy way to transition to the cancer-fighting proportions of two-thirds or more of vegetables to one-third or less of meat. When a mix of tender-crisp vegetables is combined with a little meat and a fragrant sauce, the ratio of meats to vegetables isn't noticeable. The colorful variety and light, appealing flavors satisfy the eye, the taste buds and the guidelines for healthy weight-loss." The Stir-Fry Helps the Cook on the Move Although stir-fry is associated with East Asian cuisines, the technique of using high heat and constant stirring to cook food quickly is another version of the classic sautée. In Western treatments, the goal is to quickly brown thin pieces of meat or vegetables. In the Asian countries where stir-fry was born, many regions were originally scarce in cooking fuel. The aim was to use the minimum amount of precious firewood to prepare a one-pot meal in the energy-efficient wok. According to Polk, "Today, one-pot meals are the busy cook's best friend, and a stir-fry is one of the quickest ways to produce a one-dish meal. All you need is a big enough skillet to hold all the ingredients, with enough room to stir and mix, and all the ingredients ready when the cooking begins." Polk recommends cutting the stir-fry ingredients into pieces small enough to cook very briefly. A busy professional, she often relies on the supermarket salad bar to short-circuit this stage of preparation. Polk notes that the many cut-up vegetables offered are a wonderful convenience, especially for those cooking for one or using a small amount of a large variety of vegetables. The finishing sauce of Asian stir-fries often contains Mirin and cornstarch. Mirin is a mild, sweetened Japanese rice wine found in the ethnic or "specialty foods" sections of large supermarkets. It contains a negligible amount of alcohol (8 percent). A non-fat chicken or vegetable broth, plus a pinch of sugar, may be substituted. For those who prefer a sauce that has body but not the thickening cornstarch produces, arrowroot is a good substitute. A fine, white powder found in the spice section of markets, arrowroot becomes clear when cooked. The following stir-fry can be easily adapted to whatever vegetables and meat are on hand. Ideally, using vegetables of different colors will increase eye appeal and maximize the wide range of cancer-fighting phytochemicals found in vegetables. Classic Stir-Fry 1 cup thinly-sliced chicken, meat or fish Marinade (see Note) 1/4 cup soy sauce Mix marinade ingredients together in a wide, shallow bowl. Add chicken and marinate during other preparations (10-30 minutes), then drain and pat dry of excess liquid with paper toweling. For the sauce, mix together soy sauce, Mirin (or broth), sugar and cornstarch (or arrowroot) until well blended. Heat pan until very hot. Add 1 Tbsp. oil, or enough to stir-fry meat, and heat until very hot. Add meat and stir-fry until it turns color. Remove with slotted spoon and set aside. Using small amounts of oil as needed, add vegetables in batches and stir-fry, starting with those that take the longest to become tender-crisp. If pan becomes overcrowded, transfer vegetables cooked earlier to an oven preheated to 200 degrees. When all the vegetables are tender-crisp, add any food that was removed back to the pan and mix in. Stir sauce and add to pan, stirring until sauce thickens. Remove from heat and serve immediately with steamed rice. Note: Discard used marinade, which should never be reused as a sauce. It may be contaminated by potentially harmful bacteria and could lead to food-borne illness. Makes 4 servings. Although calorie values will vary according to what meat and vegetables are used, each serving contains about 360 calories and 10 grams of fat. Although steamed rice is the most popular starchy accompaniment for stir-fries, Polk recommends rice or bean thread (or "cellophane") noodles for a pleasant change of pace. Both types have a pleasant texture that children enjoy, and they are faster and simpler to cook than rice. Dried Asian noodles can be found in the ethnic or "specialty foods" sections of most large supermarkets. Super-Fast Noodle Stir-Fry 4 oz. rice or bean thread noodles Marinade for Chicken (see Note) 2 Tbsp. soy sauce Finishing Sauce 2 Tbsp. soy sauce Dust chicken pieces with cornstarch. Mix together marinade ingredients in a wide, shallow bowl. Add chicken and stir well. Let stand 20-30 minutes. Remove chicken and pat dry with paper toweling. Bring a large pot of water to boil. Place noodles and sesame seed oil into a heat-proof container or pot. Pour boiling water over noodles to cover. Let stand 8-10 minutes, or until tender. Transfer noodles to a sieve, rinse with cold water and drain well. Turn into heat-proof dish and place in a warm oven (preheated to 200 degrees) until ready to add to stir-fry. Mix sauce ingredients together until well blended. Heat large skillet or wok until hot, add 1 Tbsp. oil and heat until oil is hot but not smoking. Add chicken and stir constantly until it turns pale gold. Remove and set aside. Add a small amount of oil if needed and heat until hot. Add carrots, stirring constantly, until almost tender-crisp. Repeat process with broccoli, pepper and cabbage. If pan becomes crowded, remove vegetables added earlier and keep warm in oven. Transfer any food that has been removed back to the pan. Add noodles, tossing to combine. Re-stir sauce and add to pan, stirring. Remove from heat when sauce has thickened. Serve immediately. Note: Discard used marinade, which should never be reused as a sauce. It may be contaminated by potentially harmful bacteria and could lead to food-borne illness. Makes 4 servings, each containing 305 calories and 10 grams of fat. Although fresh vegetables are always preferable to packaged or processed forms, sometimes the busy cook is caught short and must rely on staples that are on hand. The following stir-fry is an appealing, healthful main dish that uses only dried or canned vegetables and other ingredients most cooks have on hand in the refrigerator - onion, garlic and ginger. Straight-From-The-Shelf Stir-Fry 2-4 Tbsp. peanut or canola oil Marinade for chicken (see Note) 2 tsp. cornstarch or enough to dust meat Finishing Sauce 1 Tbsp. soy sauce If chicken is used, dust meat lightly with cornstarch. Mix together marinade ingredients in a wide, shallow bowl. Add chicken and mix. Marinate during other preparations (10 to 30 minutes), then drain and pat dry of excess liquid with paper toweling. Place mushrooms in a small bowl and cover with warm water. Let stand 10-30 minutes or until mushrooms are soft. Drain mushrooms, reserving liquid. Squeeze excess liquid from mushrooms. Pat dry mushrooms with paper toweling. Cut into thin slices to make 1 cup. Save remaining mushrooms for another use. Mix sauce ingredients together, adding 1 Tbsp. reserved liquid from soaking mushrooms. (Additional mushroom liquid may be used instead of Mirin.) Heat pan until very hot. Add 1 Tbsp. of oil and heat until very hot but not smoking. Add garlic and/or ginger and cook until golden. Remove promptly with a slotted spoon before it browns. Add chicken, if used, and stir-fry until pale gold. Remove and set aside. Add and heat a little more oil. Add vegetables in the following order, adding a little oil as needed between batches: onion, baby corn, water chestnuts, mushrooms and bamboo shoots. Cook just until tender-crisp. To avoid overcrowding, remove earlier batches and keep warm in an oven preheated to 200 degrees. When the last batch is tender-crisp, return to the pan any food that was removed and mix in. Stir sauce and add, stirring until sauce thickens. Serve immediately with rice. Note: Discard used marinade, which should never be reused as a sauce. It may be contaminated by potentially harmful bacteria and could lead to food-borne illness. Makes 4 servings, each containing about 327 calories and 9 grams of fat. The stir-fry is a highly flexible method of cooking that allows the cook to create different combinations of ingredients without strictly following a recipe. Despite variations in content, the secrets and steps to successful stir-fry remain the same. AICR offers the following tips to facilitate a cook's success. AICR'S FIVE SECRETS TO SUCCESSFUL STIR-FRY 2. Think small to cook fast: Cut vegetables in small pieces and meats in short, paper-thin slices so they need only a very brief time to cook. (Meats can be more easily cut into thin slices if first placed in the freezer until firm but not completely frozen.) Meat should be cooked only long enough to turn color - brown for red meats, opaque for poultry and fish - and vegetables just until they are tender-crisp. 3. Keep it moving: Use a pan large enough for ingredients to be tossed and stirred easily, so all cut surfaces make frequent contact with the pan and become crisp tender quickly. If the pan gets crowded, cooked ingredients can be removed and transferred to a warm oven (preheated to 200 degrees) to make room for additional batches. 4. Turn up the heat: Without constant exposure to high heat, vegetables release moisture and become soggy. Because of its high "smoke point," peanut oil is the usual oil of choice, although canola oil can be substituted. 5. Treat the meat: In addition to providing more flavor, marinades reduce the amount of carcinogens formed when animal meats are cooked at high heat. Standard marinade ingredients include soy sauce, sugar, rice cooking wine (or broth), a little sugar and optional seasonings like garlic, ginger and green onion. AICR'S FIVE EASY STEPS TO STIR-FRY 1. Fire up the pan and add oil: Heat the wok or pan until extremely hot but not smoking. Add a small amount (1 to 2 tablespoons) of oil and heat it until hot, keeping the pan in motion so the entire cooking surface is covered in oil. 2. Flavor the oil: The taste of the ingredients to follow will be enhanced if the oil is first flavored with onion, garlic, or ginger. Add a slice or two of any or all of these ingredients and cook just long enough for their flavors to be released into the oil, then remove quickly before they turn brown. 3. Add meat first, then veggies: If meat, poultry or fish is used, it should be cooked before the vegetables, then removed and set aside until the end, or it will toughen and release unwanted liquid. 4. Add veggies based on cooking time: Stirring and moving the pan constantly, add vegetables one variety at a time, in order of the length of time they need to become tender-crisp. For example, carrots and broccoli take longer than snow peas and mushrooms. Delicate ingredients like bean curd and bamboo shoots should be added last. 5. Finish with a premixed sauce: When all the solid ingredients are tender-crisp, add a sauce - either homemade or one of many commercial Asian-style sauces available. Some prepared sauces have a strong taste or thick consistency and benefit from slight dilution with broth or water.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
 |
Email Article To A Friend |  |
Link to us! |
