Formerly obscure whole grains are having their moment in the spotlight, and that's a good thing for health-conscious diners looking for a tasty alternative to rice. Millet, farro, quinoa and steel-cut oats can act as a plain base for a stir-fry or be incorporated into salads alongside fruits, vegetables and meats.
While olive oil may be the most popular choice when choosing an oil in the kitchen, chefs looking to add unique flavor to dishes should reach for sesame oil. Use it raw to let the smoky, nutty flavor come through in a stir-fry or as a marinade for steak.
Americans typically think the wok is an Asian stir-fry tool, but it can be just as handy to boil, poach, steam, deep-fry and smoke -- really eliminating the need for a kitchen full of other pots and pans. A steamed saltwater chicken recipe shows the wok's ability to produce a delicately moist and flavorful main dish.
Broccoli, with its isothiocyanates, is a super vegetable loaded with vitamins A and C and fiber. The isothiocyanates help neutralize cancer-causing substances. Try it in a stir-fry with honey, olive oil, soy sauce, balsamic vinegar and pine nuts. Cauliflower, cabbage, kale, brussels sprouts and bok choy are alternatives to broccoli that offer similar health benefits.