I found this cool article on Calorie Count:

Twenty Tips for Stir Frying

By Mary_RD on Feb 12, 2010 12:00 PM in Recipes

By Rhonda Parkinson, About.com's Guide to Chinese Food.

Stir fry IS the original fast food.  Many families rely on stir fry almost every night.  The vegetables are chopped ahead of time or bought already chopped - as is the meat, tofu or frozen shrimp.  The special sauce is in the fridge.  The meat marinates while rice cooker does its thing, and before there’s time to set the table, dinner is ready. And this not just any dinner. Stir fries are a HEALTHY dinner with lots of crispy vegetables, very little fat, and the correct balance of carbohydrates and protein.  

Stir-frying is a traditional Asian style of cooking.  Many Americans have not seen it done and so they don’t have the knack.  But the technique can be learned and made better with practice.  Watch this video from About.com, invest in a wok, read these 20 tips for stir frying, and cook a stir fry this weekend.

Twenty Tips for Stir Frying

1. Make sure you have all the ingredients you need ahead of time.
2. Make sure all the food is cut according to directions before you start. Never try to prepare food while stir-frying.
3. For even cooking, cut all the ingredients the same size.
4. If not following a recipe, cut all the ingredients into bite-sized pieces.
5. Pre-heat the wok on medium-high to high heat for at least a minute before adding oil. (You may want to skip this step if you have a nonstick pan - it can damage the coating.)
6. Add the oil (up to 2 to 3 tablespoons depending on the dish; peanut, canola or other vegetable oils are good) drizzling it so that it coats both the sides and the bottom of the wok. The oil heats faster this way.
7. Before adding other ingredients, season the oil by cooking a few pieces of garlic and ginger. (Note: you may want to reduce the heat at this point to keep them from burning).
8. If the recipe calls for meat and vegetables, cook the meat first and then set it aside. Add the meat back when the vegetables are almost cooked. This ensures that the meat is not overcooked, and that the meat and vegetables retain their individual flavors.
9. Meat is normally stir-fried on high heat to seal in the juices (individual recipes can differ).
10. Never add more than a cup of meat at a time to the wok. Lay the meat out flat to cook.
11. Remove the meat from the wok when it changes color - for example the redness in the beef is gone. At this point the meat is approximately 80 percent cooked.
12. Stir-fry vegetables according to density, with the densest vegetables being stir-fried first and for the longest time. Denser vegetables such as broccoli, carrots and eggplant require more cooking time than green leafy vegetables such as bok choy.
13. If you're uncertain about the order in which to stir-fry vegetables, the simplest solution is to stir-fry them separately, one at a time.
14. If possible, wash the vegetables ahead of time to ensure that they have drained and are not too wet.
15. Alternately, if the vegetables are too dry, try adding a few drops of water while stir-frying.
16. When stir-frying meat, wait a few seconds before tossing so that it has a chance to brown; when stir-frying vegetables, begin moving them immediately.
17. When adding sauce to vegetables and/or meat, form a "well" in the middle by pushing the ingredients up the sides of the wok. Add the sauce in the middle and stir to thicken before combining with the other ingredients.
18. Once the dish is completed, taste and adjust seasonings as desired.
19. Serve the stir-fried dish immediately.
20. Finally, a few words about cooking temperatures. Some recipes give instructions on whether to cook a dish at high, medium-high, or medium heat, but others don't. In Chinese Home Cooking, Helen Chen suggests starting to cook at medium-high heat and then adjusting the temperature up or down as needed on your model of stove. Another option is to have a second burner set on medium heat that you can quickly move the wok to if you feel the food is cooking too fast. 

Here are three stir fry recipes - all with Grade A - added to the recipe browser by Calorie Count members:

• Beef Broccoli Stir-Fry
• Chicken Stir-Fry
• Asparagus and Tofu Stir Fry

The body of this article was first posted on About.com's Guide Site to Chinese Food where you can find her huge collection of stir fry recipes.  Enjoy!

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