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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Feb. 4, 1982)
Page 2 Section 'I Portland Observer, February 4, 1982 Stir frying for variety, economy S’ ! For economy and a change o f pace in menus, consider stir frying. A stir-fried dish o f vegetables with meat can be cooked in minutes. Stir fried meat or chicken is tender and the vegetables are tender-crisp. “ The closest style to stir frying in western cooking is sauteing," notes M arilyn Lunner, Clackamas County Extension agent. " Y e t, it is not the same." In stir frying, the food is kept in constant motion so that all parts o f it come in contact with the hottest part o f the pan and cook quickly and evenly. This is done by quickly and continually sliding a spoon, spatula or shop stic, down between the food and the pan and turning the food over on itself w ith a dig ging-tossing and scram bling mo tion. A wok is an excellent vessel for stir frying because the sloping sides and rounded bottom help keep the food in motion. " N o t to worry o f you don’t have a w ok, stir frying can be done in a s k ille t," says Velma Seat, Oregon State U niversity Extension food m arketing specialist. Some cooks even feel that skillets are preferable to woks when cooking over electric units because the heat is generated more evenly over the entire bottom o f the skillet. The hotter the wok or skillet, the better. It is almost impossible to burn the food i f you work fast enough and stir-toss repeatedly. In stir frying, a sauce is used con sisting o f oil; seasoning such as gar lic and fresh ginger; liquid such as " ’Ti» not • l»P. o» ty * . w» beauty call, but the joint forca and full result of ail." Alexander Pope IX ) A H E A D T IP S KOK S A L A D IN SECO ND S • Hrrak up waahrd and dried aalad greana the day before Store in plaalic bag in refrigerator u p to 24 houra A d d tom ato and hard cooked egg at laat m inute • A d d 1 /4 te a a p o o n d rie d o re g a n o le a v e a . cruahed, to bottled oil and vinegar dreaaing for home made touch water, broth, wine or soy sauce (or combinations); and sometimes corn starch for thickening. “ Stir fry dishes may consist o f meat, chicken or seafood cut in small pieces and vegetables cut in similar size pieces," Seat explains. “ The u n ifo rm ity o f pieces gives a nice appearance and lets the mixture cook evenly and quickly." A key role in preparing food for stir frying is in the cutting. For thin and even slicing, use meat that is partially frozen and cut across the grain so that it will be tender. C u ttin g vegetables diagonally (oblique cutting) exposes the surface area o f firm vegetables like carrots or zucchini. This means that the larger surface can be exposed to heating and flavoring. For the energy conscious, stir fry ing may be just the cooking method, says Seat. In preparing meat and vegetable dishes on top o f a gas or electric range, you may end up using two or three burners fo r about 30 to 40 minutes. Stir frying uses high heat and initially requires more energy, but the cooking time averages about 6 minutes. “ By stir frying the same meat and vegetable dishes you can save about 50 per cent o f energy when com pared with conventional range (op cooking," Seat notes. Another economical aspect o f stir fry cooking is that you can use rela tively small amounts o f meat, chick en or fish. Stir fried food is truly a meat extender— one that most peo ple enjoy. Salting vegetable* ahortly after cooking them can firm their ttructure and help them retain color and flavor. K s Place — - v* A LA R G E SO FT D R IN K W IT H T H IS A D . 5 0 0 8 N. In te r s ta te P o r t la n d « O r e g o n 2 8 1 -7 4 7 8 Stir fried vegetables add nutrition to an aasy meal. TLC Boneless Ham for Salad G reen s... TENDER LEAFY CARE! Fully Cooked Armour Mellowsweet Crisp, fresh greens are the secret to a perfect salad. Hut these fragile bits of leafv lusciousness need special handling, storage and preparation to keep them at their perky best. • Handle greens as little as possible. Cut edges tend to discolor more quickly, so gently tear leaves into bite-size pieces for salad • Always chill greens several hours before using, to insure crispness, color and garden-fresh flavor. class, is a former high school admin istrator from Vietnam. She studied in Paris at the Cordon Bleu, and has taught several cooking classes in the past. Further inform ation on the class may be obtained by calling P C C ’ s Cascade Campus. l-isi- sm Diets that are low in fiber usually include many refined or highly pro cessed foods that are high in sugar and fat, says Ms. H am ilto n . Diets that are high in fiber include whole grain breads and cereals and a vari ety o f fruits and vegetables includ ing some that are raw. I f your diet is low in fiber and you want to increase it, Margaret Bakke, Oregon State University Extension nutrition specialist suggests the fol Chicke' Noodh sovi Chicken Noodle sour SOUP GOLD EAGLE FISH MARKET Campbell s Condensed Soup 10.75-oz. Can •» / 19c $-| 58 S..89* W e lc h ’s Grape Ju ic e 17 0 / Si/e 99« Piemium R.e 69« Bel-air Pie S hells Shrts 10 0 / 29 Corn On The Cob tin Bel-air Frozen W a ffle s ’4 3 , . J1 sm S w a n so n s D m n e rs _ ;x -;:'.-.9 9 ‘ Suave Shampoo M u lti Flam e L o g s Toothpaste Aim, 8 Oz. $ ,5 9 Size $1 49 Huggies Diapers 99* Jum bo Navel Oranges Asst Varieties. 16 Oz Size Or Asst Conditioners Orange Juice 30« Oft Label Daytime 18 s, New Born 24 s, Overnight 14 s Or Toddler 12’s Fresh Brussel Sprouts;.«,»,»59 Red Delicious Apples f 39 Large Avocados 3J1 Bel air. 12 Oz Concentrate (Additional at 89*) ■111 fancy lb Green Skinned Calil Vanely Limit 3 Prices Effective W ed., Feb. 3 Thru Tues., Feb. 9 At Safeway In the Portland Area. SI Flown in daily from Louisiana at a low low price. W e have D M S O ib Safeway Quality Beef Liver Jumbo Oranges, . Sweet and Fancy Tel: 287 2060 *287-6075 BUFFALO F IS H ............................................. C U LTU R ED PR O TEIN FED C A T F IS H ...... G A R .............................................................. G O O ................................................................... N E W O RLEANS O Y S T E R ............................ rittets Sliced Beef Liver Long S p a g h e tti j 239 Fresh W h e a t Bread l5sr..To?'79« C rag m o n t 2 -L ite r Pop A Flaws 99« Zee Paper N apkins bO Count* 2 ,.8 5 « F irc re s t C h icke n S te a k s ~s,$2 48 Y es L a u n d ry D e t e r g e n t * 2 " 5626 N.E. Union M o n - Fri 10-7 S at - Sun 11-5 9. 1 98 Giren Giant Pkfl CHICKEN O z e a a e e NOODLE lowing. Include fruits and vegetables that are high in fiber in the diet. Berries, pineapple, celery, green leafy vege tables and fruits that can be served with the skins are recommended. W hole grain breads and cereal products are also high in fib e r. Whole grain products can be used as extenders in meatloaf and casserole dishes. Some high fiber snacks are popcorn and raw fru its or vege tables. “ Remember that preparing food ‘ from scratch’ gives you more con trol over the amount o f fiber in your diet,” Ms. Bakke says. "B u t, if you decide to use convenience foods or ‘ fast foods’ from restaurants, sup plement them with fresh fruits and vegetables." Fresh Red S n apper L u ce rn e Ot. Y o g u rt A VaxtiM 99« T o w n House Red B eans n. 99« Fiber control easily added M ore and m ore people are be coming concerned about the fiber content in their diets these days, ac cording to T o d H a m ilto n , M u lt nomah C o u n ty Extension agent. Fortunately, it’s not difficult to de termine whether your diet is high or low in fiber. Whole or Half Lb. I ÍS A F E W A Y Learn French cooking at PCC G ra n t H igh School w ill be the location o f an evening class in French C ookery. Beginning W ed nesday, February 3, the four-week class is sponsored by Portland Com munity College. Hours are from 7- 9:30 p.m. weekly and cost is $19.50. Oahn Le Pham, instructor o f the Safeway Quality. Bottom Round Lb • Select greens that have crisp leaves and relatively few blemishes • Wash greens under cool running water and drain or dry with | m i | h t towel. Remove any spots and store the clean greens in plastic bags or the refrigerator crisper drawer. Boneless Beef Roast Fresh Butter Shady Lane, 1 Lb Quarters (Or Mother’s Choice) 59 Limit 1 Z “i Corn Whole Kernel Or Cream Style, 16 5 17 Oz Can Tater Treats French Fries or Crinkle Cuts Bel air, 32 Oz. Package Mr. P's Pizza Italian Sausage, Pepperoni Or Combination, 5.25 5.75 Oz. 999c 2,99'
