Step One: Prepare The Chicken
For moist chicken, precook it. In a medium bowl, combine 340g skinless, boneless chicken breast (cut into ½cm thick pieces) with 2 tbsp beaten egg whites, 2 tsp cornstarch, 2 tsp rice wine and ¼ tsp salt. Stir until dissolved. Add 2 tsp vegetable oil and chill 30 minutes. Boil 1 litre water and 1 tbsp vegetable oil. Reduce to a simmer. Add chicken, stir and cook about 50 seconds or until opaque. Drain and reserve.
Step Two: Prepare The Other Ingredients Before Heating Up The Wok
In a small bowl, mix together 1/3 cup chicken broth, 2 tsp soya sauce, ¼ tsp crushed red pepper flakes, 2 tsp rice wine and ¼ tsp cornstarch.
B) Other Ingredients Needed
– 1 tbsp minced ginger
– 2 tsp minced garlic
– ½ cup thinly sliced red onion
– 1 medium green bell pepper, cut into strips
– 1 mango, peeled and cut into ½cm thick slices
Step 3: Turn Up The Heat
Flick water into the wok. If it vapourises in 1 or 2 seconds, it’s go time. Pour in 1 tbsp oil and tilt the wok to coat. Add the ginger, garlic and onion, and stir-fry for 10 seconds or until fragrant. Add the pepper and cook for 1 minute until tender. Toss in the chicken and season with salt. Stir the sauce, swirl it into the wok, and cook for 1 minute until the chicken is done and the sauce thickens. Stir in the mango. Serve atop brown rice.
Grace Young’s Advice On The Stir-Fry Technique
For the perfect stir-fry, timing is key. Size your vegetable pieces according to their density and add them at the right moment to prevent overcooking, says Grace. And make sure not to overload your wok or add wet vegetables, which will prevent a good sear.
Cut carrots and broccoli stems into ½cm thick pieces so they cook evenly. (Halve or quarter broccoli florets into bite-sized pieces.) Add these vegetables during the earlier stages of stir-frying, just after the garlic and onion.
Cucumber, bell pepper, asparagus
Cut cucumber into ½cm thick slices, bell peppers into ½cm wide strips, and asparagus into 5cm pieces. Add these during the midpoint of the stir-fry.
Soft Vegetables And Left Greens
Mushrooms, tomatoes, spinach
Vegetables with high water content cook quickly. Halve or quarter mushrooms and tomatoes; roughly chop leafy greens. Wash and dry them well, and add them at the last minute to preserve their colour.