Stir-Fry

Unlike other frying methods, stir-frying requires very high heat and very little fat. A wok is the best implement; it heats up quickly and to just the right temperature, and the shape promotes the brisk tossing about of food that is so characteristic of stir-frying. You can achieve similar results in a skillet as long as it’s large enough to accommodate all the ingredients (with room for tossing): Set the pan over high heat until very hot, add the oil and shrimp (or other items), and then adjust the heat as necessary during cooking.This method results in perfectly coated shrimp with lots of flavor, but there will not be much sauce for serving with rice (which is more authentic than heavily sauced renditions); if desired, double the amount of sauce ingredients.

To clean the mushrooms, simply wipe the caps with a damp paper towel; do not rinse, as they will become soggy. Toast the sesame seeds in a dry skillet over medium heat until golden.

Tuscan kale, also known as cavolo nero, dinosaur kale, and lacinato kale, is sweeter and more tender than regular kale, which can be used instead but may require more cooking time.

Don’t worry if your pan seems overcrowded with the chard; it will quickly wilt and lose most of its volume as it cooks. Cooking the stems a bit longer than the leaves will ensure they become perfectly tender. If you prefer, seed the jalapeño pepper before using.

You can substitute Chinese broccoli with broccolini or dark, leafy greens such as kale, turnip, or mustard greens. Before marinating the tofu, press it as described in step 1 to remove excess moisture.

When you’ve had enough sandwiches made of leftover turkey, try this colorful stir-fry.

Serve this Asian-inspired dish with a colorful fruit salad and soba noodles.

Lots of fresh seasonings make this stovetop entrée sparkle. Try it with steamed brown rice and Greens with Tomatoes and Parmesan (page 245) on the side.

A showpiece, this incredibly easy and elegant entrée pairs chicken glazed with a peppery raspberry mixture and steamed sweet potatoes seasoned with sugar and cinnamon.

A smooth Dijon sauce enhances the combination of chicken and colorful vegetables. Try this dish with whole-wheat couscous and melon slices.

On their own, scallops have a rich, sweet flavor. When topped with this bold balsamic sauce, they’re transformed into an extraordinary dish. Serve the scallops and vegetables over steamed rice and add a tossed salad with Sesame-Ginger Dressing (page 95) for a delectable dinner.

Colorful and quick, this stir-fry is tossed in hoisin sauce and toasted sesame oil, then served over brown rice and garnished with chopped nuts.

This recipe offers powerful nutrition, plus a pleasing mix of colors, shapes, and textures.

Stir-fry fresh albacore tuna, plump sugar snap peas, and thin slices of green onions, carrot, and red bell pepper, then serve over brown rice.