Issuu on Google+

THE AUSTRALIAN

stir-fry

CHOPWOKTOSSCHOPWOKTOSSCHOPWOKTOSS


contents wok basics

4

fast

6

seafood

16

poultry

32

vegetarian

48

beef

66

lamb

82

pork

98

glossary

114

conversion chart

117

index

118

My wok is used as much as my saucepans these days; stir-fries are the ultimate fast food – they're not only quick to make, but also easy and fairly low in fat. As you browse through this book, you'll discover that stir-fries aren't necessarily Asian; no matter what cuisine you crave, there's a stir-fry to fit your wok.

Food Director


fast

FAST

Meat, vegetables, wok. What could be simpler?

peanut chilli beef with choy sum preparation time 10 minutes cooking time 15 minutes serves 4

700g beef strips ½ cup (140g) crunchy peanut butter ¼ cup (75g) sambal oelek ¼ cup (60ml) kecap manis 2 tablespoons peanut oil 2 medium white onions (300g), cut into 8 wedges ½ small wombok (350g), shredded coarsely 400g choy sum, chopped coarsely 1

Place beef in medium bowl with half the peanut butter, 2 teaspoons of the sambal and 2 teaspoons of the kecap manis; rub peanut butter mixture into beef. 2 Combine remaining peanut butter, sambal and kecap manis in small jug. 3 Heat half the oil in wok; stir-fry beef, in batches, until cooked as desired. Cover to keep warm. 4 Heat remaining oil in wok; stir-fry onion and wombok, in batches, until browned lightly. Return onion and wombok to wok with choy sum; stir-fry to combine, then pour reserved peanut butter mixture into wok. Stir-fry until choy sum just wilts and mixture is hot. 5 Serve vegetable mixture topped with beef. per serving 37.7g total fat (9g saturated fat); 2541kJ (608 cal); 13.8g carbohydrate; 50.7g protein; 7.2g fibre

6


fast

7


fast

8


fast

peking duck in a wok preparation time 10 minutes cooking time 10 minutes serves 4

1 chinese barbecued duck (1kg) 24 peking duck pancakes (240g) 4 green onions, cut into thin strips ²⁄³ cup (160ml) hoisin sauce 2 cups (160g) bean sprouts 2 lebanese cucumbers (260g), halved lengthways, seeded, cut into thin strips

Buy a barbecued duck and a packet of peking duck pancakes at an Asian food shop on your way home from work and you’ll have a great dinner on the table in a few minutes – so easy and so delicious.

1

Remove meat and skin from duck; discard bones. Chop meat and skin coarsely. 2 Heat pancakes by folding each into quarters, place in steamer set over large pan of simmering water; steam until warm and pliable. 3 Heat wok; stir-fry duck and onion until onion just softens. Add half the sauce; stir-fry until hot. 4 Remove from heat; stir in sprouts. Serve duck mixture with pancakes, cucumber and remaining sauce. per serving 40.6g total fat (11.6g saturated fat); 2713kJ (649 cal); 35.1g carbohydrate; 33.5g protein; 7.3g fibre

barbecued pork with hokkien noodles preparation time 10 minutes cooking time 10 minutes serves 4

1 tablespoon peanut oil

¼ cup (60ml) water

4 green onions, chopped coarsely

2 tablespoons lime juice

2 cloves garlic, sliced thinly

4cm piece fresh ginger (20g), grated

1 medium red capsicum (200g),

1 cup (120g) frozen peas

sliced thinly ½ cup (190g) char siu sauce 2 tablespoons sambal oelek

400g chinese barbecued pork, sliced thinly 440g fresh thin hokkien noodles

1

Heat oil in wok; stir-fry onion, garlic and capsicum 1 minute. 2 Add remaining ingredients; stir-fry until peas are just cooked and mixture is hot. per serving 7.4g total fat (1.2g saturated fat); 719kJ (172 cal); 22.3g carbohydrate; 1.9g protein; 5.9g fibre

9


seafood

seafood

Stir-frying helps seafood retain its delicate taste and firm texture

chilli squid with mint and bean sprout salad preparation time 25 minutes cooking time 10 minutes serves 4

1kg squid hoods, cleaned

Mint and bean sprout salad

½ teaspoon cracked black pepper

½ cup (125ml) lime juice

¹⁄³ cup fried shallots

1 tablespoon fish sauce

½ teaspoon dried chilli flakes

2 tablespoons grated palm sugar

2 teaspoons sea salt flakes

1 cup coarsely chopped fresh mint

2 tablespoons vegetable oil

2½ cups (200g) bean sprouts 2 lebanese cucumbers (260g), seeded, sliced thinly 2 fresh long red chillies, sliced thinly

1

Cut squid down centre to open out; score inside in diagonal pattern then cut into thick strips. 2 Using mortar and pestle, crush pepper, shallots, chilli and salt. 3 Make mint and bean sprout salad. 4 Heat oil in wok; stir-fry squid, in batches, until cooked through. Combine squid in large bowl with spice mixture; serve with salad. mint and bean sprout salad Combine juice, sauce and sugar in medium bowl. Add remaining ingredients; toss salad gently to combine. per serving 11.2g total fat (1.7g saturated fat); 978kJ (234 cal); 10g carbohydrate; 21.1g protein; 3.3g fibre

16


seafood

17


seafood

18


seafood

char kway teow preparation time 20 minutes cooking time 15 minutes serves 4

450g wide fresh rice noodles

4cm piece fresh ginger (20g), grated

250g uncooked small prawns

2 eggs, beaten lightly

250g squid hoods

5 green onions, sliced thinly

¹⁄³ cup (80ml) peanut oil

2 cups (160g) bean sprouts

250g firm white fish fillets, skinned, cut into 3cm pieces

120g dried chinese sausage, sliced thinly 2 tablespoons dark soy sauce

2 cloves garlic, crushed

1 tablespoon kecap manis

2 fresh small red thai chillies,

1 tablespoon light soy sauce

chopped finely

Dried chinese sausages, also called lop chong, are usually made from pork but can also be made with duck liver or beef. Red-brown in colour and sweet-spicy in flavour, the 12cm dried links are sold, several strung together, in all Asian food stores.

1

Place noodles in large heatproof bowl; cover with boiling water, separate with fork, drain. 2 Shell and devein prawns, leaving tails intact. Cut squid down centre to open out; score inside in diagonal pattern, then cut into 2cm-wide strips. 3 Heat 1 tablespoon of the oil in wok; stir-fry fish and squid, in batches, until browned lightly. Place in large bowl; cover to keep warm. 4 Heat another tablespoon of the oil in wok; stir-fry prawns, garlic, chilli and ginger until prawns just change colour. Add to bowl with fish and squid; cover to keep warm. 5 Heat remaining oil in wok; stir-fry egg, onion and sprouts until egg is just set. Slide egg mixture onto plate; cover to keep warm. 6 Stir-fry sausage in wok until crisp; drain. Return sausage to wok with seafood, egg mixture, sauces and noodles; stir-fry until hot. per serving 29.9g total fat (6.9g saturated fat); 2291kJ (548 cal); 27g carbohydrate; 41.1g protein; 3.3g fibre

19


poultry

poultry

Stir-frying brings out the tenderness and simple flavours of poultry

chengdu chicken preparation time 20 minutes (plus refrigeration time) cooking time 15 minutes serves 4

2 tablespoons light soy sauce

2 cloves garlic, crushed

2 tablespoons chinese cooking wine

2cm piece fresh ginger (10g), grated

1 teaspoon sesame oil

4 green onions, sliced thinly

800g chicken breast fillets,

1 tablespoon rice vinegar

chopped coarsely

2 tablespoons finely grated orange rind

300g spinach, trimmed,

2 tablespoons sambal oelek

chopped coarsely

Sichuan cuisine, also known as Szechuan-style, is one of the most popular regional styles of Chinese cooking and is characterised by its spicy and pungent flavours. An ingredient often used is citrus peel; its inclusion offers proof that the dish is native to Chengdu, the capital of Sichuan.

32

1 teaspoon white sugar

Âź cup (60ml) peanut oil

1

1 teaspoon sichuan peppercorns, crushed

Combine half the sauce, half the wine and half the sesame oil in large bowl; add chicken, mix well. Cover; refrigerate 20 minutes. 2 Heat 1 tablespoon of the peanut oil in wok; stir-fry spinach until just wilted. Remove from wok; cover to keep warm. 3 Heat half the remaining peanut oil in wok; stir-fry chicken mixture, in batches, until browned. Heat remaining peanut oil in wok; stir-fry garlic, ginger and onion until onion just softens. 4 Return chicken and remaining sauce, wine and sesame oil to wok with vinegar, sugar, rind and sambal; stir-fry until chicken is cooked. 5 Serve spinach topped with chicken; sprinkle with pepper. per serving 19.8g total fat (3.8g saturated fat); 1710kJ (409 cal); 5.7g carbohydrate; 48g protein; 2.1g fibre


poultry

33


poultry

34


poultry

capsicum, chilli and hoisin chicken preparation time 15 minutes (plus refrigeration time) cooking time 15 minutes serves 4

800g chicken breast fillets, sliced thinly

1 fresh long red chilli, chopped finely

2 cloves garlic, crushed

1 medium red capsicum (200g),

1½ teaspoons five-spice powder 10cm stick (20g) fresh lemon grass, chopped finely

¹⁄³ cup (80ml) hoisin sauce

2 teaspoons finely grated lemon rind

2cm piece fresh ginger (10g), grated

1 tablespoon lemon juice

2 tablespoons peanut oil

½ cup coarsely chopped fresh coriander

1 medium brown onion (150g),

2 tablespoons fried shallots

sliced thinly

Fried shallots are usually served as a condiment on the table or sprinkled over cooked dishes. They can be purchased packaged in jars or cellophane bags at all Asian grocery stores; once opened, they keep for months if stored tightly sealed. Make your own by frying thinly sliced shallots until crisp and golden-brown.

sliced thickly

1 green onion, sliced thinly

1

Combine chicken with half the garlic, 1 teaspoon of the five-spice and all of the lemon grass and ginger in large bowl. Cover, refrigerate 1 hour. 2 Heat half the oil in wok; stir-fry brown onion, chilli, capsicum and remaining garlic, until onion softens. Remove from wok. 3 Heat remaining oil in wok; stir-fry chicken, in batches, until cooked. 4 Return onion mixture and chicken to wok with sauce, rind, juice and remaining five-spice; stir-fry until sauce thickens slightly. Remove from heat; toss coriander into stir-fry, sprinkle with shallots and green onion. per serving 15.4g total fat (3.1g saturated fat); 1601kJ (383 cal); 12.1g carbohydrate; 47.2g protein; 3.9g fibre

35


vegetarian

cauliflower, pea and paneer balti preparation time 20 minutes cooking time 25 minutes serves 4

Taking the name from Baltistan, a mountainous region in northern Pakistan, balti curries often include paneer, a fresh unripened cow-milk cheese similar to a very firm ricotta. You will find it cryovac-packed in some supermarkets or loose, in brine, in Indian food shops. For this recipe, since the cheese is stir-fried, haloumi makes a good substitute if paneer is not available.

52

1 tablespoon sesame seeds

2 cloves garlic, crushed

2 tablespoons vegetable oil

400g can diced tomatoes

6 dried curry leaves

1kg cauliflower, trimmed, cut into florets

¼ teaspoon black mustard seeds

½ cup (125ml) water

1 teaspoon ground coriander

1 cup (120g) frozen peas

1 teaspoon hot chilli powder

400g paneer cheese, cut into 2cm cubes

1 teaspoon ground cumin

¼ cup coarsely chopped fresh coriander

1

Heat wok; roast sesame seeds until browned lightly. Remove from wok. 2 Heat oil in wok; stir-fry leaves and mustard seeds until seeds pop. 3 Add ground coriander, chilli, cumin and garlic to wok; stir-fry until fragrant. Add undrained tomatoes; simmer, stirring, about 2 minutes or until mixture thickens slightly. 4 Add cauliflower and the water; stir-fry until cauliflower is almost tender. Add peas, cheese and chopped coriander; stir-fry until hot. Remove from heat; sprinkle with sesame seeds. per serving 34.9g total fat (16.7g saturated fat); 2002kJ (479 cal); 11.4g carbohydrate; 26.6g protein; 8.1g fibre


vegetarian

53


vegetarian

54


vegetarian

pad thai preparation time 20 minutes cooking time 10 minutes serves 4

200g dried rice stick noodles 2 cloves garlic, quartered 2 fresh small red thai chillies, chopped coarsely

Âź cup (35g) roasted unsalted peanuts, chopped coarsely 3 cups (240g) bean sprouts 6 green onions, sliced thinly

2 tablespoons peanut oil

2 tablespoons light soy sauce

2 eggs, beaten lightly

1 tablespoon lime juice

1 cup (80g) fried shallots

2 tablespoons coarsely chopped

125g packet fried tofu, cut into

fresh coriander

2cm cubes 1

Place noodles in large heatproof bowl, cover with boiling water; stand until just tender, drain. 2 Meanwhile, using mortar and pestle, crush garlic and chilli to a paste. 3 Heat 2 teaspoons of the oil in wok. Pour egg into wok; cook over medium heat, tilting pan, until almost set. Remove omelette from wok; roll tightly, slice thinly. 4 Heat remaining oil in wok, stir-fry garlic paste and shallots until fragrant. Add tofu; stir-fry 1 minute. Add half the nuts, half the sprouts and half the onion; stir-fry until spouts are just wilted. 5 Add noodles, sauce and juice; stir-fry until hot. Remove from heat; sprinkle omelette, coriander and remaining nuts, sprouts and onion over pad thai. per serving 19.6g total fat (3.4g saturated fat); 1246kJ (298 cal); 15.1g carbohydrate; 13.4g protein; 4.3g fibre

55


lamb

lamb

Stir-frying is perfect for lamb as it preserves its delicate flavour

mongolian garlic lamb preparation time 10 minutes cooking time 10 minutes serves 4

3 cloves garlic, crushed

2 tablespoons peanut oil

1 tablespoon cornflour

1 tablespoon brown sugar

¼ cup (60ml) dark soy sauce

1 teaspoon sesame oil

¹⁄³ cup (80ml) sweet sherry

8 green onions, sliced thinly

800g lamb backstraps, sliced thinly

When the Mongols ruled China, they introduced garlic and grilling meat over flame to the empire. Here, our take on this familiar garlic lamb recipe is made in a wok. You can use chinese cooking wine, if you have some on hand, rather than sherry.

82

1

Combine garlic, cornflour, half the sauce and half the sherry in large bowl; add lamb, mix well. 2 Heat peanut oil in wok; stir-fry lamb mixture, in batches, until browned. 3 Return lamb to wok with sugar, sesame oil and remaining sauce and sherry; stir-fry until sauce thickens slightly. Remove from heat; serve stir-fry sprinkled with onion. per serving 28g total fat (9.8g saturated fat); 2057kJ (492 cal); 12.4g carbohydrate; 43.1g protein; 0.8g fibre


lamb

83


lamb

84


lamb

larb lamb preparation time 20 minutes cooking time 15 minutes serves 4

1 tablespoon peanut oil

dressing

5cm stick (10g) fresh lemon grass,

¹⁄³ cup (80ml) lime juice

chopped finely 2 fresh small red thai chillies, chopped finely

2 tablespoons fish sauce 2 tablespoons kecap manis 2 tablespoons peanut oil

2 cloves garlic, crushed

2 teaspoons grated palm sugar

3cm piece fresh ginger (15g),

½ teaspoon sambal oelek

chopped finely 750g lamb mince 1 lebanese cucumber (130g), seeded, sliced thinly 1 small red onion (100g), sliced thinly 1 cup (80g) bean sprouts ½ cup loosely packed thai basil leaves 1 cup loosely packed fresh coriander leaves 8 large iceberg lettuce leaves

One of the vast family of classic Thai warm salads, larb is distinguished from the others by the presence of mince as its main ingredient. Whether it’s tofu, meat or seafood – or even a few vegetables and fruits – the main ingredient in larb is always chopped or minced, and served with fresh herbs, leafy greens and other vegetables.

Place ingredients for dressing in screw-top jar; shake well. Heat oil in wok; stir-fry lemon grass, chilli, garlic and ginger until fragrant. 3 Add lamb; stir-fry, in batches, until changed in colour. 4 Return lamb to wok with a third of the dressing; stir-fry about 2 minutes or until most of the liquid has evaporated. 5 Place remaining dressing in large bowl with lamb mixture, cucumber, onion, sprouts and herbs; toss larb to combine. Serve larb in lettuce leaves. per serving 26.9g total fat (8.3g saturated fat); 1852kJ (443 cal); 6.1g carbohydrate; 42.1g protein; 3.7g fibre 1

2

85


pork

pork

Perfect for stir-fries, full-flavoured pork is popular in many Asian dishes

chilli orange pork preparation time 15 minutes cooking time 15 minutes serves 6

2 tablespoons peanut oil

250g sugar snap peas, trimmed

1kg pork fillets, sliced thinly

¼ cup (60ml) light soy sauce

1 medium brown onion (150g),

¹⁄³ cup (80ml) sweet sherry

chopped coarsely

2 teaspoons finely grated orange rind

2 cloves garlic, crushed

2 tablespoons orange juice

1 fresh long red chilli, chopped finely

1 teaspoon cornflour

1

Heat half the oil in wok; stir-fry pork, in batches, until browned. Heat remaining oil in wok; stir-fry onion, garlic and chilli until onion softens. Add peas; stir-fry until peas are just tender. 3 Return pork to wok with sauce, sherry, rind and blended juice and cornflour; stir-fry until sauce thickens slightly. per serving 10g total fat (2.4g saturated fat); 1195kJ (286 cal); 5.9g carbohydrate; 38.8g protein; 1.5g fibre 2

98


pork

99


pork

short-order sweet and sour baked fish Sweet and sour are two flavours considered essential by the Chinese for a wellbalanced meal. However, combining the two in one dish is thought to have been an attempt to cater to the European palate. You can marry sweet and sour sauce with anything from beef to seafood. For a quick and easy dinner, bake a whole fish, such as snapper, in the oven for about half an hour or until browned and cooked through. While it is baking, make a sauce using the water, garlic, sugar, vinegar and sauces on the page opposite. Spoon it over the fish and serve with steamed green vegetables.

108


pork

sang choy bow preparation time 15 minutes cooking time 15 minutes serves 4

The size of the butter lettuce available will determine whether you buy one or two of them in order to get a dozen large leaves. You could also use large iceberg leaves.

2 teaspoons sesame oil

2 tablespoons light soy sauce

1 small brown onion (80g),

2 tablespoons oyster sauce

chopped finely

1 tablespoon lime juice

2 cloves garlic, crushed

2 cups bean sprouts

2cm piece fresh ginger (10g), grated

4 green onions, sliced thinly

500g lean pork mince

¼ cup coarsely chopped fresh coriander

2 tablespoons water

12 large butter lettuce leaves

100g shiitake mushrooms, chopped finely 1

Heat oil in wok; stir-fry brown onion, garlic and ginger until onion softens. Add pork; stir-fry until changed in colour. 2 Add the water, mushrooms, sauces and juice; stir-fry until mushrooms are tender. Remove from heat. Add sprouts, green onion and coriander; toss to combine. 3 Spoon sang choy bow into lettuce leaves to serve. per serving 11.5g total fat (3.6g saturated fat); 1112kJ (266 cal); 8.9g carbohydrate; 29.3g protein; 4.1g fibre

pork with sweet and sour peaches preparation time 20 minutes cooking time 10 minutes serves 4

2 tablespoons cornflour 800g pork fillets, sliced thinly

¹⁄³ cup (80ml) water

2 cloves garlic, crushed

2 tablespoons peanut oil

2 tablespoons white sugar

1 medium red onion (170g),

2 tablespoons white wine vinegar

chopped coarsely 1 medium red capsicum (200g), cut into thin strips 1 medium yellow capsicum (200g), cut into thin strips

2 tablespoons tomato sauce 2 tablespoons light soy sauce 2 large peaches (440g), cut into wedges ¹⁄³ cup coarsely chopped fresh coriander

1 Rub

cornflour into pork in medium bowl. Heat half the oil in wok; stir-fry pork, in batches, until browned. 3 Heat remaining oil in same wok; stir-fry onion and capsicums until tender. 4 Return pork to wok with the water, garlic, sugar, vinegar and sauces; stir-fry until pork is cooked. Add peach; stir-fry until hot. Remove from heat; toss in coriander. per serving 25.4g total fat (7.1g saturated fat); 2203kJ (527 cal); 26.9g carbohydrate; 45.9g protein; 3g fibre 2

109


UK ÂŁ6.99rrp www.acpuk.com


STIR-FRY