How To Stir-Fry

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The right techniques make it easy to create tasty and healthful meals.

Stir-Fry Basics:

Stir FryTo stir-fry, you will need the foods you want to cook, sliced thinly into uniform pieces. You’ll also need a small amount of a healthful fat like olive oil or canola oil, a shallow nonstick pan, and your stove.

Heat a little bit of oil or broth in the shallow pan, then add the items that will take the longest to cook. If you have a large number of items, you can sauté them in batches.

Thick, hearty vegetables take longer to stir-fry than their more delicate counterparts.

Stir-Frying Tips:

For the best stir-fry, keep the following tips in mind…

  • A wok or skillet is a perfect stir-fry pan.
  • It’s best not to overload the pan while you cook. If your ingredients don’t have enough room, some will end up mushy while others remain undercooked.
  • Keep your ingredients in a single layer, with space between each piece.
  • Wait until the pan is hot to add your items. That way, they will cook quickly and retain both flavor and color.
  • Put oil in a spray bottle so that you can use it sparingly. If you “free pour” oil to cover the bottom of a pan, you will use way too much!

Free Handout:

Here's a free copy of the stir-fry how-to guide above. How will you use it?

Stir Fry Guide: Members Only

More Resources: 

There are lots of great cooking resources in the Nutrition Education Store. We're here to help you look your very best, right now!

Cooking for Beginners: Everything You Need to Know
Lighten Up Your Cooking Poster
MyPlate Cooking Demonstration Kit
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