1-pan menu math: how to make a quick and easy stir-fry meal that's high in protein and low on mess

Muscle & Fitness, June, 2004 by Chef Devin Alexander

Here's a culinary conundrum: What takes just minutes to make, uses ingredients you probably already have in your kitchen, requires only one pan and is the perfect muscle meal? Stir-frys! Stir-frys are ideal meals simply because they're a cinch to make (and clean up) and they're oh, so versatile. Got some beef in the freezer and an onion and some broccoli rattling around your produce bin? You're set. Feel like pairing chicken with zucchini? Get cooking. You don't even need to own a wok. To get you started, we've come up with a few tasty options, but the beauty is that regardless of the ingredients you choose, all you have to do is follow the same three easy steps, leaving you plenty of extra time in the gym. Once you've mastered the art of the stir-fry following our suggestions, don't hesitate to branch out and create your own favorites.

1) MEAT Start by selecting your favorite lean cut of meat: chicken, turkey, top round steak (also known as London Broil), pork tenderloin, salmon, shrimp and scallops are all excellent choices that work very well. If you've selected pork, beef, chicken or turkey, it's important to tenderize it. Simply place the cut between two sheets of waxed paper and pound it evenly until the entire piece is approximately 1/4-inch thick. Ideally, you'll want to use a flat-surfaced meat mallet, which will prevent the meat from tearing. Tenderizing the meat is important; it helps make the meat tender (hence the name) without adding sodium, oils or unnecessary carbohydrates (see "Tips of the Trade" for other nefarious ways restaurants make their meat tender). Once the meat is of a consistent thickness, cut it across the grain (not with the grain) into 1/2-inch strips (this cuts the fibers in the meat shorter, making it more tender). Cutting the strips the same length and width will ensure that they take the same amount of time to cook, preventing some strips from getting overdone and tough while others remain underdone. If you're using shrimp or scallops, leave them whole. Salmon should be cut into 1-inch squares.

Heat a nonstick wok, stir-fry pan or large saute pan over high heat. Spray it with cooking spray and add the meat. If using steak, cook it approximately 1-2 minutes per side until the steak is browned on the outside and cooked to desired doneness. Chicken or turkey should be cooked approximately 1-3 minutes per side until it is browned on the outside and no longer pink inside.

Salmon, shrimp or scallops will take approximately 1-3 minutes per side; they should be lightly browned on the outside and cooked through.

When the meat is finished, transfer it to a small bowl and cover it to keep it warm.

2) VEGETABLES Fresh pre-cut or whole vegetables are great for stir-frys; frozen ones are also an option, but stay away from canned, as they tend to end up mushy or seemingly overcooked. Fresh vegetables provide the greatest nutrient value, but since it's hard to keep fresh vegetables on hand at all times, frozen veggies provide a great alternative. Plus, there are now many frozen medleys found in the freezer section of grocery stores that make shopping really easy and make cooking dummy-proof.

If you're using fresh veggies, be sure to cut them into equal-sized pieces so that their cooking time is similar. If you're using frozen, the chopping is already done for you, and you don't even need to defrost them before adding them to the hot pan.

Once your vegetables are prepped, re-spray the pan and turn the heat to medium-high. When the pan is hot, add the veggies. Cook them until they're tender and hot throughout, approximately 5-10 minutes, stirring with a wooden spoon as you do; this will help ensure that they're cooked evenly.

3) SAUCE There are plenty of prepared sauces on the market these days--far too many to try them all. You can stick to cruising down the International aisle of your favorite grocery store, combing the Asian section for sauces that actually say "stir-fry sauce," or you can explore other sections. Pace has recently introduced a whole line of mild to extra-hot Mexican sauces that make great, untraditional stir-frys, or you can peruse the Indian section to secure a tandoori, masala or birjani sauce. Another option making life easy is the array of seasoning packets that you can use as a base for a sauce. You can even get really creative and make your own. Just be sure you mix (and taste) all of the ingredients before you add the sauce to your meat and vegetables. And don't forget to check labels carefully. Although some stir-fry sauces are great, others contain excess fat and carbohydrates and could spoil your otherwise bodybuilder-friendly meal.

Once the vegetables are cooked, add your meat back to the pan. Then add the sauce. Stir all of the ingredients so they are well combined. When the meat and veggies are evenly coated and the sauce is hot and, if necessary, thickened, transfer the mixture to a serving bowl and serve it hot.

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* 6 oz. boneless, skinless turkey breast cut into 1/2--inch strips