American Institute for Cancer Research – Chao and Bao are stir-frying techniques that differ in the amount of heat used, the speed of cooking and how much the ingredients are tossed. The goal of both techniques is to brown the food quickly while preserving the nutritional value, color, texture and flavor of the individual ingredients. Chao is the more common technique for home cooking since Bao requires making the pan red-hot.

Canola oil is high in beneficial monounsaturated fatty acids, and with its light taste and high smoke point, it is ideal for stir-frying in a healthy way.

Soy sauce has been used for over 2000 years in Chinese cooking. Dark soy sauces are usually thicker and employ a single fermentation process, aging over a longer period than the lighter varieties. The flavor will come through, however, with any reduced-sodium soy sauce.

Also central to this Asian classic are the snow peas. They provide a fresh, crunchy consistency, along with vitamins A and C, iron and potassium. At their prime eating stage these flat thin pods should have a barely visible bulge that reveals the tiny seeds they contain. When buying them look for crisp pods with a vibrant green color.

Other thinly sliced vegetables like red bell peppers or zucchini may be added or substituted for the carrots. No matter what you decide, this tasty and nourishing dish is easy to prepare and can brighten any day.

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