Stir-Frying In An Air Fryer: Quick, Easy, Delicious

Air fryers are a convenient and healthy way to cook a stir fry. The cooking method is simple and versatile, allowing for a variety of ingredients such as chicken, beef, shrimp, tofu, and vegetables. The air fryer's ability to cook food quickly and easily with less oil makes it a great option for busy weeknights. With minimal prep and fast cooking time, an air fryer stir fry is a tasty and nutritious meal that can be easily integrated into your weekly routine.

Choosing your ingredients: chicken, beef, shrimp, tofu, or vegetables

When it comes to choosing your ingredients, the options are plentiful and versatile. You can opt for chicken, beef, shrimp, tofu, or go for a vegetable-only stir fry.

Chicken is a popular choice for an air fryer stir fry, and you can use fresh or frozen chicken pieces. If you're short on time, you don't need to thaw the chicken before cooking. Cut the chicken into bite-sized or cube-sized pieces. It's recommended to marinate the chicken in a sauce for at least 15 minutes, or up to an hour, to infuse it with flavour. You can make a simple marinade by whisking together olive oil, soy sauce, honey, rice vinegar, and minced garlic. Alternatively, for a spicier option, combine sesame oil, soy sauce, brown sugar, chili powder, and grated ginger.

Beef is another option, and you can use beef steak or strips. If you're feeling adventurous, you could try seasoned shrimp or even scallops. For a vegetarian or vegan option, tofu is an excellent source of protein and can be prepared in a variety of ways, such as crispy tofu.

If you're a vegetable lover, you can create a medley of vegetables for your stir fry. Fresh or frozen vegetables work well, and you can use a variety of options such as bell peppers, onions, mushrooms, snow peas, broccoli, carrots, zucchini, eggplant, asparagus, and bok choy. You can also get creative and make cauliflower rice or mashed potatoes as a side dish or base for your stir fry.

Marinating the meat

Firstly, prepare your marinade. A simple marinade can be made by combining soy sauce, minced garlic, honey, rice wine vinegar, and olive oil in a large bowl. Whisk the ingredients together until well combined. You can also add in other ingredients like sesame oil, brown sugar, chilli powder, and freshly grated ginger for extra flavour. If you want a thicker sauce, you can add a small amount of cornstarch to the marinade.

Next, prepare your chicken. Cut the chicken breasts into cube-sized pieces. You can use kitchen shears or a knife to do this. Try to make the pieces evenly sized so that they cook at the same rate.

Once you have prepared your marinade and chicken, it is time to combine the two. Place the chicken pieces into a large bowl or a sealable bag. Pour the marinade over the chicken, making sure that all the pieces are well coated. You can use your hands or a spoon to toss the chicken and marinade together.

Now that the chicken is prepared, it needs to be refrigerated. Allow the chicken to marinate in the refrigerator for at least 15 minutes, or up to an hour or two. The longer it sits, the more time the flavours will have to develop and the more tender the chicken will become.

Finally, once the chicken has finished marinating, it is ready to be cooked. Remove the chicken from the marinade and place the pieces in the air fryer basket. Be sure to discard the leftover marinade. For best results, place the chicken pieces in a single layer in the basket.

Preparing the vegetables

If you're using fresh vegetables, start by washing, drying, and cutting them into bite-sized pieces. You can use a variety of vegetables, such as bell peppers, onions, mushrooms, snow peas, zucchini, bok choy, broccoli, carrots, or cauliflower rice. Try to use vegetables that cook at a similar rate so that they are all tender at the same time. Once your veggies are prepped, toss them in a large bowl with a drizzle of olive oil, avocado oil, or sesame oil, and season with salt and black pepper.

If you're using frozen vegetables, you can skip the washing and cutting steps. Simply place the frozen veggies directly into the air fryer basket. You can use a frozen stir-fry mix or create your own mix with frozen vegetables of your choice.

For the best results, place the vegetables in a single layer in the air fryer basket. This will ensure even cooking and prevent overcrowding. You can also add the vegetables to the basket with your protein of choice, such as chicken, beef, shrimp, or tofu.

Cooking temperature and time

The cooking temperature and time for stir-frying in an air fryer depend on the type of ingredients used and their freshness.

If you are using frozen vegetables, it is recommended to air fry them for 8 minutes at 180 degrees Celsius or 360 degrees Fahrenheit. You can then add extra virgin olive oil spray and shake the basket, followed by an additional 5 minutes at 200 degrees Celsius or 400 degrees Fahrenheit. This method is perfect for building your air fryer confidence as it is simple and does not require much preparation.

For a stir-fry with chicken, it is recommended to air fry at 380 degrees Fahrenheit for 7 to 9 minutes, tossing the ingredients midway through the cooking process. The stir fry is done when the chicken reaches an internal temperature of 165 degrees Fahrenheit.

If you are using fresh vegetables, you can preheat the air fryer to 375 degrees Fahrenheit and cook for 15 minutes or until the chicken is fully cooked with an internal temperature of 165 degrees Fahrenheit.

It is important to note that cooking times may vary depending on the size and wattage of your air fryer, so you may need to adjust the timing by a minute or two. Additionally, if you are using a different type of protein or vegetable, you may need to adjust the cooking time accordingly.

Serving suggestions: rice, noodles, or on its own

When it comes to serving your stir-fry, you have a few options to consider: rice, noodles, or enjoying it on its own. Each option offers a unique experience and can be tailored to your preference or dietary requirements.

Rice is a classic accompaniment to stir-fry and provides a neutral canvas to showcase the flavours of your dish. Opt for long-grain rice, such as basmati, for a lighter, fluffier texture, or try sticky rice for a chewier bite that pairs well with saucier stir-fries. To prepare the rice, rinse it thoroughly to remove excess starch, then cook it according to the package instructions. Consider adding a bay leaf to the cooking water for extra flavour.

Noodles offer a heartier option and come in various types, each with a unique texture and flavour. For a traditional choice, go for wheat-based noodles like lo mein or ramen, which have a chewy texture and hold up well to robust stir-fries. If you prefer a lighter option, rice noodles or glass noodles add a delicate, silky element to your meal. Prepare the noodles according to the package instructions, ensuring they retain a slight bite, as they will continue to cook when tossed with the hot stir-fry.

If you choose to savour your stir-fry on its own, you can focus solely on the flavours and textures of the ingredients. This option is ideal for those who want a lighter meal or are looking to cut down on carbohydrates. It also allows you to showcase the crispiness and freshness that the air fryer imparts to the vegetables and proteins in your stir-fry.

Regardless of your choice, remember to time the preparation of your rice or noodles so that they are ready when your stir-fry is hot and fresh, ensuring a tasty and satisfying meal.

Frequently asked questions