Stir Crazy - stir fry recipes

Vegetarian Times, May, 2000 by Peter A. Cervoni

I cook for people all day in a restaurant, so when I get home, the last thing I want to do is spend even more time over a hot stove. That's why I love stir-fries. In no time at all, seemingly ordinary foods like vegetables, rice and noodles take on a new life. I can adjust the ingredients for an infinite variety of flavors, from the traditional Asian-style to an exotic Indian curry or spicy Southwestern. And with just one pan for cooking, cleanup is a breeze.

The perfect implement for stir-fries is a cast-iron wok. Its rounded base diffuses heat evenly, and the large surface makes it easy to stir and toss without much oil--important for the health-conscious cook.

When stir-frying, there are two main points to remember. First, cut the vegetables uniformly thin and, whenever possible, on the diagonal. That way, heat can penetrate the fibers more quickly, reducing the cooking time. Second, have all the ingredients measured and close at hand before you turn on the burner, just like the TV chefs. Woks get very hot very fast, but if you have everything chopped and ready to go, you can work in quick succession. In classic French cooking, this advanced preparation is known as mise en place (everything in its place). Mise en place is also good mental preparation because you need to read the recipe thoroughly and visualize the cooking process before you begin.

Stir-frying is simple, but the payoff is big--a sumptuous, attractive one-pan dish that's ready in no time.

Stir-Fried Tofu with Greens and Cashews

6 SERVINGS EGG- & DAIRY-FREE

Woks are ideal for cooking greens because you can see exactly when they are done: when they're wilted but retaining some texture. This recipe packs a garlicky punch, but the tame-hearted can tone it down. Also, be sure to drain tofu well or it will not cook properly and may even stick to the wok.

1 lb. extra-firm tofu, drained
1/2 cup raw cashew pieces (2 1/2 oz.)
2 Tbs. olive oil
3 1/2 Tbs. finely chopped garlic
  (14 medium cloves)
2 Tbs. soy sauce or tamari
3/4 cup plus 2 tablespoons vegetable
  broth or water
1 1/2 lbs. leafy greens (kale, Swiss chard,
  collards or bok choy), cut into 2-inch
  pieces (16 cups)
3/4 tsp. salt
3 tsp. freshly ground pepper

1. Line large plate with paper towels. Cut tofu in half lengthwise and set on paper towels. Top with another plate and heavy can. Let drain 15 minutes.

2. Meanwhile, in dry wok, cook cashews over low heat, stirring occasionally, until lightly toasted, about 3 minutes. Transfer to plate; set aside. Cut tofu into 1/2-inch cubes and set aside.

3. Set wok over high heat and add 1 tablespoon oil. Add tofu cubes and stir-fry until golden, about 4 minutes. Add 1/2 tablespoon garlic and stir-fry 1 minute. Add soy sauce and 1/4 cup broth; bring to a boil. Reduce heat to medium, cover and simmer 4 minutes. Transfer to medium bowl; set aside. Rinse and dry wok.

4. Set wok over high heat and add 1 teaspoon oil. Add 1 tablespoon garlic and stir-fry 30 seconds. Add about one-third of the greens, 1/4 teaspoon salt and 1 teaspoon pepper and stir quickly to blend. Gradually drizzle 2 tablespoons broth around outer perimeter of greens--not in the center. (This technique creates steam so the greens cook more quickly.) Stir-fry until greens are tender, 1 to 2 minutes. Transfer to large bowl.

5. Repeat step 4 two more times until all greens are cooked. Drain greens, discarding any liquid.

6. Return work to high heat and combine all greens, reserved tofu mixture and toasted cashews. Add remaining 1/4 cup broth and stir-fry until heated through, about 30 seconds. Serve hot.

PER SERVING: 228 CAL; 10G PROT.; 13G TOTAL FAT (2G SAT. FAT); 19G CARB.; 0 CHOL.; 712MG SOD.; 4G FIBER

Coconut Curried Chickpeas, Cauliflower and Spinach

6 SERVINGS EGG- & DAIRY-FREE

Coconut milk is great for those who don't eat dairy--its mouth-feel is surprisingly close to cream. For this recipe, forget the reduced-fat version and treat yourself to the real thing--it's luscious and flavorful! Serve this curry with toasted pita or chapati bread to mop up the savory sauce. For an even heartier meal, sprinkle each serving with cashews.

3 cups cauliflower florets
1 1/2 Tbs. olive oil
6 medium cloves garlic, thinly sliced
1 large onion, thinly sliced
2 tsp. salt
3 Tbs. Homemade Curry Powder
  (see recipe, p. 48) or good-quality
  commercial brand
4 medium carrots, thinly sliced on
  diagonal
3 cups cut green cabbage
  (2-inch pieces)
2 Tbs. vegetable broth or water
4 cups cooked chickpeas or rinsed
  canned chickpeas
3/4 cup coconut milk
4 1/2 cups stemmed, coarsely chopped
  spinach
1/2 cup chopped fresh cilantro

1. In wok, bring 2 1/2 quarts lightly salted water to a boil over high heat. Add cauliflower and cook 2 minutes. Drain and set aside.

2. Set wok over medium-high heat and add 1 tablespoon oil. Add garlic, onion and 1 teaspoon salt and stir-fry 1 minute. Add curry powder and stir-fry 1 minute (curry will absorb most of oil). Add remaining 1/2 tablespoon oil, then carrots, cabbage and remaining 1 teaspoon salt and stir-fry 2 minutes.