S P I R I T O F W O M E N W I N T E R 2 016 w w w. s p i r i t o f w o m e n . c o m
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H E A L T H Y E A T I N G
By Bev Bennett
I
ngredients piling on at breakneck speed. Breathless
action and lots of heat. No wonder culinary
educator Eric Stein calls stir-frying a "fast and furious
cooking technique."
And that's what makes it fun, says Stein, a
registered dietitian and certified culinary educator in
Chicago. With just a few tips, anyone can become
a Vin Diesel of the wok, tossing together a wonderful
array of vegetables, proteins and condiments to create
a healthy, colorful dinner.
VEGGIES AT THE READY
For starters, advance preparation is essential. "You're not
cooking and chopping at the same time. Once you stand
at the stove, you don't leave," says Stein.
Start with the onions because the longer they cook,
the more flavorful they become. "If you cook onions
alone, they become caramelized. Once you add
other ingredients with moisture, you won't get the
caramelization," says Stein.
Next, incorporate other vegetables. Mushrooms, which
don't break down or get mushy, are great in stir-fries, Stein
says, as are bell peppers.
You'll find bok choy, broccoli and her favorite—chard—
in Libby Mills' stir-fry dishes. "You can use any of the more
sturdy greens," says Mills, a registered dietitian nutritionist
in Philadelphia and a national spokesperson for the
Academy of Nutrition and Dietetics.
SAVVY
STIR-FRIES
Mixing it up: