Tips On Choosing Stir-Fry Friendly Oils

We know the purpose of oil in a stir-fry is to keep the ingredients from sticking to the surface of the wok. But, even oils that do this task well may not be the right oil to use.

While many oils will keep ingredients from sticking, not all oils can be heated as hot as you want for a stir-fry, or they may break down and end up in a sticky mess. Trial and error may be your best teacher, but there are some general guidelines that will help you get started choosing the best cooking oil for your stir-fry. Let's take a look.

Higher Smoking Point

If you're thinking about learning how to stir-fry, you've probably already heard the term 'smoke point.' Put simply, you don't want the oil you use to smoke as temperatures increase. A stir-fry requires high heat for fast cooking. If the oil starts to smoke, your food will end up scorched, stuck, and off-tasting. Some oils that are considered to have a 'high smoke point' are:

rice bran
peanut
canola
corn
safflower

Rice bran oil may not be your first thought, but it's listed first for a reason. This is an oil that has an exceptionally high smoke point. It is very slippery which makes a big difference, especially when cooking the protein in your stir-fry. Rice bran oil is becoming easier to find now and well worth the search.

Peanut oil is also commonly used in stir-fry cooking because it's readily available, has a very high smoke point, and tastes good. Canola oil and corn oil are easily found and reasonably priced, and for these reasons, are very practical. Safflower oil is a good choice, but can be priced a bit higher.

Grapeseed oil is used by some stir-fry fans, but I didn't include it here because the smoking point isn't as high as the other oils listed, and it's expensive. The taste may be a bit off-putting for some, too.

With that said, there is one thing you need to know about all these oils. Only oils that are 'refined' have a high smoke point. Unrefined oils, even in this group, have a very low smoke point, sometimes as low as 200 degrees. You want your oil's smoke point to be in the 450 to 500 degree range. When you choose your oil, look for the word 'refined' on the label or do some research before you buy.

Lower Smoking Point

The debate over the merits of all these oils continues, and can be contradictory and confusing. There are reasons why the following oils are considered less than desirable for a high heat cooking method, like stir-fry. You may or may not agree with my reasoning, but it's something to consider. These are the oils that I do not recommend for stir-fry dishes:

olive
sesame
soy
vegetable
coconut

The most surprising oil here may be olive oil. Many of us buy olive oil for the health benefits, as well as the taste. However, in order to take advantage of the benefits of olive oil, you have to buy extra-virgin, unrefined olive oil. Great! It tastes good and is healthy. But, because it is unrefined, it will smoke and burn at low temperatures. If you still want to use olive oil, you can find 'light olive oil' which is basically a mixture of canola oil and refined olive oil, which makes it safe to cook at high heat. But, you are not getting the health or taste benefits you may be looking for in olive oil. For that reason, I stick to the high heat oils for stir-fry and save my olive oil for other uses.

Sesame oil is used in many stir-fry dishes. The flavor is heavenly! However, no matter what the recipe says, do not use it to fry. Throw it in the dish after the cooking is completed. The flavor and integrity of the sesame oil is protected and you save your entire dish from burning.

Soybean oil is popular, but the same people who are using it are also complaining that their wok has a sticky residue. This is the soy breaking down under the high heat condition required to stir-fry. I don't recommend using it.

Vegetable oil is just a catch-all word for oil made from vegetables, a variety of vegetables. Thrown all together, you really can't be assured of the taste or smoke point. I like to know where my oil comes from, so I don't buy this oil for any purpose.

Coconut oil may be another surprise. Yes, coconut oil is often used for stir-fries, but, again, it has to be refined in order to have a high smoke point. Just like olive oil, many of us choose coconut oil for the health benefits. So, if we're buying coconut oil for the nutrients, be aware that these healthy, raw coconut oil products are not going to have a high smoke point.

Storage Tips

All oils can deteriorate if not stored properly. Keep oil in a cool, dark place, and in its original container with a tight seal. The exception is sesame oil, which should be refrigerated. It will get grainy looking, but will quickly loosen up when you remove it from the refrigerator and give it a shake.

When you stir-fry a meal, you must do it at a high heat. If you try to lower the heat to keep the oil from smoking, you will end up with steamed food instead of stir-fried food. Choose the oil that works best and you'll be able to confidently cook delicious stir-fry dishes.

Easy Turkey And Vegetable Stir-Fry

1 Tbsp. oil
1/2 tsp. kosher salt
1/2 inch ginger root, minced
1 garlic clove, minced
1 cup cubed turkey (1/2 inch pieces)
2 cups your choice fresh mixed vegetables (celery, broccoli, zucchini, etc)
3 cups brown rice, cooked

In a wok or large skillet, heat the oil over medium-high heat. Now add the salt, ginger root, garlic, turkey, and vegetables, stirring and cooking until vegetables are crisp-tender, about 1 or 2 minutes. Turkey will cook fast.

Serve over cooked brown rice.

Vegetable Stir-Fry With Chili Spiced Almonds

2 Tbsp. oil, divided
2 garlic cloves, halved
1/4 cup slivered almonds
8 cups blend of fresh vegetables (carrots, green pepper, celery, broccoli, etc)
1/3 cup water
3 Tbsp. soy sauce
2 Tbsp. cornstarch
2 tsp. hot chili sauce
Salt and pepper to taste

In a wok (or large skillet) heat 1 tablespoon oil until hot, add the almonds and garlic and cook for 5 minutes, stirring occasionally. Remove the garlic and continue cooking the almonds for 3 or 4 more minutes or until very fragrant and lightly browned; remove the almonds to a bowl and set aside.

To the wok, add the remaining oil, turn heat to high and add the vegetables to the hot wok. Cook, stirring, for 5 minutes until crisp-tender. Now reduce the heat to medium.

Combine the water, soy sauce, cornstarch, and chili sauce in a small bowl, stirring until cornstarch is dissolved. Add this mixture to the wok and cook for about 2 minutes, just until mixture is thickened and hot.  Season with salt and pepper, and then add the nuts back into the wok.

Serve with cooked rice.

How To Cook Stir Fry Like A Pro

Beware Of These Stir-Fry Recipe Mistakes

One of the things that draws people to stir-frying is the beautiful recipes. Page through cookbooks, magazines, or websites and you'll eventually run into plenty of very tasty looking stir-fry dishes.

As you dig into the recipes, you will probably pick a few to try. However, I must warn you that not all stir-fry recipes, even delicious ones, are totally correct. I know everyone who cooks has their own methods, but when it comes to certain stir-fry techniques and ingredients, you have to follow a few rules. Let's take a look at some things you should watch out for in a stir-fry recipe.

Non-Stick Cookware

Any non-stick surface, whether on a wok or a skillet, is a no-no when it comes to stir-frying. This is largely due to the fact that the surface cannot be heated as hot as you need to stir-fry successfully. The non-stick surface actually breaks down at high temperatures. Use a wok or skillet that is carbon steel, stainless steel, or cast iron for your stir-fry. The correct oil, temperature, and seasoning of the pan will create a natural non-stick surface.

Medium Heat

I suspect recipes call for using medium heat so the cook doesn't panic. But, if you set your wok over medium heat, the moment you add the ingredients, the wok will cool and you'll be 'boiling' your food in oil and moisture. Get the heat up to medium-high to high heat before you start cooking. Yes, there will be sizzling and steam rising, but that's part of the stir-fry process.

Olive Oil

There is some debate over the 'smoke point' of olive oil. Some say you can successfully heat olive oil to 450 degrees or over. The fact is, if you are buying extra-virgin olive oil, you are buying olive oil that is very nearly unrefined. This is an excellent choice for salad dressings because the oil is loaded with nutrients and very tasty. However, this is not good for frying as it has a low smoke point and the nutrients break down in the heat. If you buy olive oil that says it's good for stir-frying, it's because it is a blend of refined olive oil and usually canola oil or corn oil. Just buy canola oil, corn oil, rice bran oil, peanut oil, or other high heat oil and save your olive oil for salads.

Sesame Oil

If a recipe calls for sesame oil, it should be added when the frying is done, preferably in one of the last steps. Sesame oil adds a fantastic flavor, but it does not stand up well to high heat. A sprinkle of sesame oil just before removing from the wok is nice, but added before that it will burn and leave an unpleasant taste and sticky residue to the wok. The wonderful flavor of sesame oil is a very nice touch to many stir-fry dishes, but only when used properly.

Too Much Oil

When you use the right oil in the right pan at the right heat, you won't need much oil to get a good stir-fry going. Be sure to use a high-heat, high smoke point oil, then heat the wok first, add the oil, and swirl the oil around to coat the surface, letting it start to fall back into the bottom of the wok before adding your ingredients. You can add a bit more oil if you need to as you add more ingredients, but don't get carried away. Remember to expect some sizzle and pop and a bit of steam when you stir-fry. If you keep needing to use more oil, your pan may not be hot enough, or you may be using the wrong oil.

Adding Garlic Too Soon

I have read many stir-fry (and other skillet dishes) that call for the addition of garlic in the initial frying process. This results in scorched garlic that tastes bitter, and makes the rest of the dish taste bitter, too. Minced garlic should be added toward the end of the process, or at least in the later steps. However, if you are using whole garlic cloves to infuse flavor into the cooking oil, then add the cloves in the oil as it heats, stir just until the garlic becomes fragrant and light golden in color, then immediately remove the cloves with a slotted spoon. Now you have garlic flavored oil. You may still add minced garlic during the last minute of cooking time.

Frozen Vegetables

Throwing a bag of frozen broccoli into your wok will put a halt to the cooking process and you'll end up with soggy veggies. If you use frozen vegetables, be sure to thaw and drain them well. They will take a little less time to get tender than their fresh counterparts, so just arrange your stir-fry procedure accordingly. With that said, a handful of peas won't significantly cool the wok. Just use your judgment.

Mix Up

Unless you're very skilled at judging cooking times, don't try to make the entire meal in the wok at the same time. Stir-fry the meat or other protein first, remove it, and continue with the most dense vegetables, remove, add more delicate vegetables, remove, etc. Then when you are done, everything can go back in for a quick reheat and for any sauces and seasonings you want to add. You may want to put the lid on for just a minute to get all those flavors blended. As you become more familiar with stir-frying, you can push one ingredient aside (up the side of the wok), then add another, stir, push up the side, etc., but this takes some skill. Learn the process first, then you can work on a more advanced technique.

I recommend you read any stir-fry recipe through first before you begin. Then, with an eye to the mistakes I've listed here, tweak the recipe to more accurately suit a proper stir-fry. You can always perfect your own method once you learn the basics. Have fun with your stir-fry and enjoy the tasty results!

tasty Chicken And Mixed Mushroom Stir-Fry

1 Tbsp. canola or other high-heat oil
1 lb. chicken breast, skinless/boneless, cut into 2 inch pieces
1 small onion, cut into thin strips
1 red bell pepper, cut into thin strips
8 ounces sliced button mushrooms
4 ounces sliced shiitake mushrooms
3 garlic cloves, grated or minced
1 tsp. grated ginger root
2 Tbsp. soy sauce
4 green onions, cut lengthwise into strips
1 tsp. sesame oil
2 cups white rice, cooked

Heat the oil over medium-high heat in a large wok or skillet.

When oil sizzles, add the chicken and cook, stirring, until chicken has cooked through; remove and set aside.
Add the onion and bell pepper, cooking quickly for a couple minutes, stirring, then add the mushrooms, cook for a few more minutes, then add the garlic and ginger, stir and cook for 30 seconds.

Return the chicken to the wok or skillet, stir in the soy sauce and green onions, cooking for 1 to 2 minutes, stirring.

Remove the wok from heat, add the sesame oil, stir until warmed through.
Serve immediately over hot cooked rice.

Zesty Beef Sesame Stir-Fry Tossed With Angel Hair Pasta

1/4 cup stir-fry oil
1 pound lean beef, cut into thin strips
1 cup sliced and halved zucchini
1 cup petite green peas
2 garlic cloves, chopped
2 Tbsp. ginger root, finely chopped
1/2 tsp. crushed pepper flakes
3/4 cup green onion, sliced lengthwise into thin strips
1 Tbsp. soy sauce
2 Tbsp. sesame oil 
8 oz angel hair pasta, cooked according to package directions
2 Tbsp. sesame seeds, toasted

In a wok, heat the oil until very hot. Now add the beef, garlic, ginger, and pepper flakes; sear beef, stirring quickly. When beef is seared well, use a slotted spoon and remove mixture; set aside.

Add the zucchini, peas, and green onions to the wok and cook for a couple minutes, stirring frequently.
Now add the meat mixture back to the wok, add soy sauce and sesame oil, and cook for a couple minutes.
Put the cooked pasta in wok and toss together. Sprinkle with sesame seeds and serve.

Stir Fry Cooking Tips

Before The Wok Gets Hot

Stir-frying food is a great way to produce tasty, fresh, filling, and healthy meals. However, if you are not prepared to start cooking when the wok gets hot, your meal could end up less than what you expected. And, you may end up pulling your hair out and giving up on your stir-fry adventure.

Of all the complaints I hear about how difficult it is to stir-fry, upon closer inspection I typically find the cook isn't ready – both with knowledge and ingredients. There are simple steps to take to make sure you are ready to roll when this quick cooking method begins. Let's take a look at the basics of preparation for a stir-fry meal.

The Wok and Tools

First let me say this - if you are going to really enjoy stir-frying, you need a wok. However, if you are not ready to commit just yet, a skillet will work. If you do use a skillet, make sure it is a very large stainless steel or cast iron skillet with a lid. Your wok should be a carbon steel material (NOT non-stick) with a flat bottom so it sits on a gas or electric burner without tipping, with high slopping sides and a lid.

Set your wok on the stove, and put the lid nearby. I also like to keep a 'splatter guard' handy; the flat circular kind with a handle. Then you'll need at least one large spoon or paddle to stir. Wood works nicely and stays cool. Then you'll want a slotted spoon or mesh scooper to remove food items without removing the oil and sauce along with it.

Get out a couple heavy-duty pot holders, even if you have a wooden handle or other heat-resistant handle on your wok or skillet. Set out plates, platters, or bowls to use as needed to remove food from the wok as it cooks.

I consider the oil a 'tool' for stir-frying. Be sure your oil is conveniently located so if you underestimate the oil needed, you can easily add another drizzle. Get a measuring spoon or cup ready.
The Food

In the excitement to start stir-frying, I have been known to forget the rice. Since we eat brown rice most often, which takes 45 minutes to cook, this is a problem. Now, in my preparation work, the first thing I do is make the rice.

While the rice is cooking I start prepping my other ingredients. I take the meat or other protein out of the refrigerator and slice it as needed and set it aside. I want the protein (especially meat and chicken) to be close to room temperature. Ice cold meat thrown onto a sizzling hot surface tends to seize up and get tough. So, cut the meat, set it aside on the counter, and then start preparing the other ingredients.

Wash, dry, and cut all your vegetables and fruit. Be sure to cut the densest vegetables into small, equal sizes. For instance, broccoli stems and carrots can be cut into thin shoestring style pieces to cook faster and more evenly. Onions can be left a bit larger. Spinach can be left whole.

Frozen vegetables should typically be thawed and drained well, because throwing frozen food in the wok will cool everything down and slow, or stop, the cooking process. You'll also want to grate the ginger and garlic, slice the mushrooms, and open cans, etc. Measure your sauces and seasonings and have them ready, too.

The Work Station

Now that the equipment and the food are ready, you can heat up the wok, right? Not quite. You want to create an 'assembly line' so you don't end up reaching for the ginger before you get the carrots started. Even if you have a recipe in front of you, having the ingredients in order of cooking procedure removes the chaos of searching the recipe to see what to do next, leaving your stir-fry unattended.

Start by clearing the decks and creating plenty of work surface. I lay a couple big towels on top of the kitchen table to expand my 'assembly line' a bit further. Get your sink empty and ready to receive all your discarded bowls and containers as you dump the ingredients into the wok. Now that your ingredients are prepped and your work surface is cleared, read your recipe and put everything in order of how you will be adding it to the wok. This is your 'assembly line.'

Now you are ready to fire up the wok. Once the oil is hot, you can simply grab the first ingredient and begin. I guarantee this assembly line idea will save you a lot of struggle and frustration, making your stir-fry a lot more fun, and delicious!