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Cast Iron WOK Cooking

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Redbird Shrimp and Chicken Stir Fry
WOK Redbird Catfish
WOK Fries

A Cast Iron WOK is a one pot kitchen. The WOK can be used for oriental stir frying, deep frying, cooking stews, steaming vegetables, chili, scrambled eggs, etc.

"A chief without a Cast Iron WOK should stay out of the kitchen!"

A Cast Iron WOK is generally priced between $20-$40. without a lid. The best lid is a stainless steel lid which fits just inside the rim of the WOK. This prevents cooking overflows and allows the steam to stay inside the WOK.

Redbird Shrimp and Chicken Stir Fry

Serves 4-6

Place 1 cup of brown rice in a pot of boiling water containing 1 tablespoon olive oil for 30 minutes.

To begin the WOK: Heat the pan with 1/4 cup of olive oil until a drop of water
quickly evaporates.

Cube about 3/4 pounds of chicken (White or Dark), ten red(hot) pepper pods and put into the hot oil.
Cook (fry) the chicken slowly for 20 minutes until tender.

While the chicken is frying dice up:
1/2 Onion
1/2 Green Pepper
2 Cloves of Garlic
1 Stalk of Celery
2 cups of Cabbage

Add to the WOK: 1/3 cup water
1/4 cup Stir Fry Sauce(My favorite is Classic Stir Fry Sauce by House of Tsang. If you want to get a little fancier and (spicy hot) try adding two tablespoons of "Szechuan Spicy Stir Fry Sauce by House of Tsang to the above mixture for a hotter and richer taste.)

When the chicken is done, place all of the above diced ingredients in the WOK.
With the WOK on high, stir the mixture for 6-8 minutes. Then add the following:
1 full cup (broccoli)(snow peas) or (cauliflower)
2 cups frozen cooked shrimp and continue stirring.
Continue to cook on high for an additional 3 minutes or until the shrimp is defrosted and hot:

Serve Immediately over the brown rice!

A leaf lettuce and spinach salad with an Italian Ranch Dressing should circle the entry on the plate. Add a White Wine such as a"Souvignon Blanc"to round out the presentation. (Nobilo/New Zealand makes a good "affordable" wine.)

WOK Redbird Fried Catfish

Serves 4-6

Frying Catfish in a deep fry takes at least a quart of oil. Most of the deep fry oils are not "heart healthy". The WOK provides an alternative using only a small amount of olive oil. The Cast Iron WOK heats rapidly and keeps its temperature.

Start by placing 1/2 cup of olive oil in the WOK and heat it to 325 degrees or until a drop of water boils off immediately.

Cut your fish into large serving pieces (3/4 inch thick) and rinse in cold water.(Two per person).
The cold water should be 1 cup water mixed with 4 tablespoons soy sauce.

Next you have a choice:
1. Use a commercial seasoned cornmeal like Satarans; or
2. Make your own gourmet cormeal mix:

To fry bring the WOK to a 325 degree temperature.
Rinse with the water mix and shake off excess water, then coat with the cornmeal mix in a shallow dish.
Place the fish in the hot oil with the burner on high and fry for 3 minutes on each side. Repeat the procedure until all the fish is fried. The fried fish should be place on a paper towel to drain any excess oil.

WOK Fries

The 1/2 cup of hot olive oil can be used to make a type of French Fry. Cut potatoes across into 1/4 inch pieces. Rinse the potatoes in 1/2 cup water with 4 tablespoons soy sauce and 1/2 teaspoon cayenne pepper. Place the slices in the hot oil. Fry until the potatoes float or have a golden brown color. You don't need to peel the potatoes since the skin will loosen during frying. Don't add any salt until you taste them; the preseasoned water rinse adds salt and pepper.