Steps to stir-fry success

This year, how about a Chinese New Year's resolution - more stir-frying.

It's a choice that can lead not only to more flavorful eating, but also to more healthful food.

Grace Young, author of Stir-Frying to the Sky's Edge, says this traditional Chinese technique, which involves cooking food quickly over high heat in small amounts of oil, is intrinsically healthful because it calls for small amounts of meat and fat, but plenty of vegetables.

Young says there are a few essentials for creating successful stir-fries.

First, get a good wok or large skillet. Whichever you use, it should conduct heat well and be large enough to hold all the ingredients without crowding them. She avoids nonstick surfaces and recommends choosing either a 14-inch flat-bottom carbon steel wok or a 12-inch stainless steel wok or skillet.

Next, be sure to heat the pan first, then add the oil, then add the food. Putting oil in a cold wok or frying pan and then heating it will cause foods to stick to the pan.

Young says it's important to choose an oil with a high smoke point, such as peanut, grapeseed, or canola, to quickly sear the food without breaking down over the high heat.

Finally, Young cautions against overcrowding, which will cause meat and vegetables to steam or braise rather than caramelize and cook quickly as they should with this fast, high-heat technique.

This recipe from Young's book is a tasty way to celebrate Chinese New Year. Shrimp are not only an excellent low-fat protein, they also are considered by the Chinese to represent happiness and laughter for the new year.

Makes 4 servings

1 pound large raw shrimp, peeled and deveined

21/4 teaspoons salt, divided

2 tablespoons egg white, lightly beaten

(1/2 egg white)

1 tablespoon plus 1/2 teaspoon cornstarch, divided

2 tablespoons peanut or vegetable oil, divided

1/3 cup chicken broth

1 tablespoon Shaoxing rice wine or dry sherry

1/8 teaspoon white pepper

3 slices ginger, smashed

3 scallions, halved lengthwise and cut into 2-inch

sections

1/2 cup frozen peas, thawed

1. In a large strainer, rinse the shrimp. Sprinkle 1 teaspoon salt over the shrimp, then stir in a vigorous circular motion for about 1 minute.

2. Rinse the shrimp under cold water, then shake out excess water. Sprinkle 1 more teaspoon of salt over the shrimp and repeat the stirring and rinsing process. After thorough rinsing, set the shrimp on paper towels. Pat dry with more paper towels.

3. In a medium bowl combine the shrimp, egg white, and 1 tablespoon of the cornstarch. Stir until the cornstarch is dissolved with no visible clumps. Put the shrimp mixture uncovered in the refrigerator for 1 hour.

4. In a 3-quart saucepan over high heat, bring 11/2 quarts of water to a boil. Add 1 tablespoon of the oil to the boiling water. Reduce the heat to low. When the water is barely simmering, carefully add the shrimp, gently stirring so they don't clump together. Cook 1 minute or until just pink, not cooked through.

5. Carefully drain the shrimp, shaking the strainer to remove excess water. In a small bowl combine the broth, rice wine, the remaining 1/2 teaspoon cornstarch, and the pepper. Set aside.

6. Heat a 14-inch flat-bottomed wok or 12-inch skillet over high until a bead of water vaporizes within 1 second of contact. Swirl in the remaining 1 tablespoon of oil, add the ginger and scallions. Stir-fry for 10 seconds, or until fragrant.

7. Add the shrimp and peas; sprinkle on the remaining 1/4 teaspoon of salt. Stir the broth mixture to recombine, then swirl it into the wok. Stir-fry for 1 to 2 minutes, or until the shrimp are just cooked and the sauce clings to the shrimp.

Per serving: 210 calories, 25 grams protein, 5 grams carbohydrates, 9 grams fat, 172 milligrams cholesterol, 1,340 milligrams sodium, 1 gram dietary fiber.