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'