By Jodie Shield, RD | 3/30/2006

Stir-frying is perfect for days when you're short on time, but still want a tasty, healthy meal. This versatile cooking technique works well with:

* Lean cuts of beef, such as sirloin or flank.
* Lean cuts of pork such as tenderloin or ham.
* Boneless, skinless chicken breast.
* Most types of fresh, frozen or canned vegetables.

What Exactly Is Stir-Frying?
Stir-frying is a dry-heat cooking method, similar to sautéing. With stir-frying you cook bite-size pieces of food in a wok or large skillet over very high heat, stirring constantly. But you use very little fat.

4 Steps To Stir-Frying

1. Purchase either a large, heavy, nonstick skillet or a wok - both are available at most shops that sell cooking equipment. To ensure a more even heat distribution, use either a round or flat-bottom wok if you have a gas stove, but only a flat-bottom wok if you have an electric stove.
2. Cut the meat and/or vegetables into bite-size pieces. Hint: Partially freezing meat makes it easier to slice.
3. Heat the wok over high-heat until it begins to smoke. Then add a small amount of oil (about 1 teaspoon) and tip the wok to evenly coat the surface.
4. Add the meat to the wok and cook according to recipe instructions, stirring constantly. Because meat and vegetables cook at different rates, always cook them separately. It usually works best to stir-fry the meat first, remove it and set it aside. Then stir-fry the vegetables and add the meat back in during the last few minutes of stir-frying.


Tip: A great way to add flavor without adding fat is to add broth or wine to the skillet/wok instead of additional oil.