Hands-on time: 10 minutes

A stir-fry is only as good as its ingredients. Chinese master chefs recommend selecting each one as carefully as if you were choosing a future daughter-in-law.

Getting Started

Use fresh vegetables, preferably ones with contrasting colors, flavors, and textures.

Choose a lean, tender cut of protein, such as:

Boneless, skinless chicken breasts or tenders

Pork tenderloin or center-cut loin

Steak, such as flank, boneless sirloin, or top round London broil

Thick, firm white-fleshed fish, such as catfish, halibut, or sea bass, and shellfish, such as shrimp or sea scallops

Firm or extra-firm tofu

All the ingredients — meat, seafood, vegetables — should be sliced thinly and uniformly to ensure that everything cooks quickly and evenly.

Bell peppers: Cut into thin strips.

Bok choy, asparagus, green beans, scallion greens: Cut into 1 1/2-inch pieces.

Broccoli, cauliflower: Cut into small florets.

Carrots, sweet potatoes: Cut into 1/4-inch-thick slices.

Meat, fish: Cut across the grain into strips 1/4 inch thick and 2 inches long.

Seafood (shrimp, scallops): Leave whole.

Snow peas, sugar snap peas: Leave whole, with ends trimmed.

Tip: If pressed for time, you can use packages of presliced vegetables and meat found at most supermarkets.