7 Sautéing & Stir Frying Recipes to Try With MEC

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7 Sautéing & Stir Frying Recipes to Try With MEC

Sauteing & Stir frying is easier and healthier when done with MEC pots and pans. One of the biggest issues with this kind of cooking in conventional pots/pans is — the food sticks to the bottom, burns, and quite a bit is lost to burnt food. Some might think the non-stick pans and other coated or enameled cookware are a good options for this reasons, but they have an even more serious issues — the coating that makes them “non-stick” is full of chemicals and toxins that contaminate food and render it unhealthy.  Just one of these chemicals are a group called perfluoroalkyl substances.  These and other so called “oil and water repellent chemicals” are in all the coating materials. These chemicals are also known for their disruption in the hormone producing organs, immune dysfunction, high cholesterol and even various forms of cancer.

How is Sautéing & Stir Frying Different with MEC?

Food sticking or burning to the pot is a thing of the past when using MEC pots or pans because they are naturally non-stick! Also, less water is needed because of the gentle yet penetrating heat from pure clay which cooks food to almost completion before any steam can escape.

Read: What is the value of steam and how MEC manages it inside the pot.

In brevity, MEC’s excellent steam management makes sure it stays within the pot and settles right back into the food instead of escaping through vents like in metal cookware, so your food stays moist and juicy.

Not only this, the gentle heat keeps the flavonoids and other important phytonutrients intact retaining the rich color in food.


1. Italian Green Beans

Ingredients:

(Serves 4)

1 12-ounce cooked and dried green beans; 2 tablespoons olive oil; 2 teaspoons chopped garlic; 2 teaspoons Italian seasoning; 1/4 teaspoon crushed red pepper flakes; Salt and freshly ground black pepper

Recipe:

Heat the olive oil in a MEC pot/pan over medium heat. Add the garlic, Italian seasoning, red pepper flakes, a generous pinch of salt and pepper and saute for 2 minutes. Add the green beans, toss to coat them in the oil and saute another 2 minutes. Serve hot.


2. Lemon Chicken Stir-Fry

Ingredients:

(Serves 4)

1 lemon; ½ cup chicken broth; 2 teaspoons cornstarch; 1 tablespoon canola oil; 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces; 10 ounces mushrooms, halved or quartered; 1 cup diagonally sliced carrots, ( ¼ inch thick); 2 cups snow peas, (6 ounces), stems and strings removed; 1 bunch scallions, cut into 1-inch pieces, white and green parts divided; 1 tablespoon chopped garlic

Recipe:

Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, and cornstarch in a small bowl. Heat oil in a large MEC pot over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pot and cook until the carrots are just tender – about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring until heated through, 1 to 2 minutes.


3. Garlic Vegetable Saute

Ingredients:

(Serves 4)

1 tablespoon olive oil; 1 tablespoon butter; 3 cloves garlic, finely minced; 1 jalapeno pepper, seeds and ribs removed, minced; 2 zucchini, halved lengthwise and sliced; 1 yellow bell pepper, cut into chunks; 1 red bell pepper, cut into chunks; 1 shallot, sliced; 1/4 teaspoon salt; freshly ground black pepper to taste; 1 pinch paprika

Recipe:

Heat olive oil and butter in a large MEC pot; cook and stir garlic and jalapeno in hot pot until softened, about 5 minutes. Add zucchini, yellow bell pepper, red bell pepper, and shallot; continue to cook and stir until tender, about 5 minutes more. Season with salt, pepper, and paprika.


4. Stir-fried Carrots and Corn

Ingredients:

(Serves 6)

1 tablespoon water; 1 teaspoon toasted sesame oil; ¼ teaspoon salt; ¼ teaspoon sugar; 2 teaspoons plus 1 tablespoon peanut oil or canola oil, divided; 1 tablespoon minced fresh ginger; 1 teaspoon minced fresh jalapeño pepper with seeds, or more to taste; 1 cup sliced carrot (¼ inch thick); 1 medium red bell pepper, cut into ¼-inch-wide strips; 1½ cups fresh corn kernels; 2 cups shredded romaine lettuce (about 4 medium leaves)

Recipe:

Heat a MEC pot over low heat and swirl in 2 teaspoons peanut (or canola) oil. Add ginger and jalapeno and stir-fry until fragrant, about 10 seconds. Add carrot and stir-fry 1 minute. Swirl in the remaining 1 tablespoon peanut (or canola) oil, bell pepper, and corn, sprinkle on the salt mixture and stir-fry until the vegetables are almost crisp-tender, about 2 minutes. Add lettuce, sesame oil, and stir-fry until the lettuce is just limp, about 30 seconds.


5. Easy Saute Fish Fillet

Ingredients:

(Serves 4)

⅓ cup all-purpose flour; ½ teaspoon salt; ¼ teaspoon freshly ground pepper; 1 pound catfish, tilapia, haddock or other white-fish fillets (see “Choose Sustainable Fish,” opposite), cut into 4 portions; 1 tablespoon extra-virgin olive oil

Recipe:

Combine flour, salt and pepper in a shallow dish. Thoroughly dredge fillets; discard any leftover flour. Heat oil in a large MEC pot over medium heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve immediately.


6. Sauteed Apples

Ingredients:

(Serves 8)

1/4 cup butter; 4 large tart apples – peeled, cored and sliced; 1/4 inch thick 2 teaspoons cornstarch; 1/2 cup cold water; 1/2 cup brown sugar; 1/2 teaspoon ground cinnamon

Recipe:

In a large MEC pot, melt butter over medium heat; add apples. Cook, stirring constantly, until apples are almost tender, about 6 to 7 minutes. Dissolve cornstarch in water; add to pot. Stir in brown sugar and cinnamon. Boil for 2 minutes, stirring occasionally. Remove from heat and serve warm.


7. Garden Chicken Stir-fry

Ingredients:

(Serves 4)

1 tablespoon olive oil; 4 skinless, boneless chicken breast halves – cut into strips; 1 cup julienned carrots; 1 small onion, chopped; 1 cup fresh sliced mushrooms; 1 zucchini squash, peeled and cut into 1 inch rounds; 2 yellow summer squash, peeled and sliced into 1 inch pieces; 1/2 cup pecan halves; 1 teaspoon coarse ground black pepper

Recipe:

Lightly coat the bottom of a MEC pot with oil. Over medium heat, cook and stir the chicken strips until lightly brown. Add carrots and onion, and cook for 3 minutes. Add mushrooms, zucchini, and squash. Cook until squash begins to soften. Add pecans, and sprinkle season with pepper. Toss in the pot for 2 to 3 minutes and serve.