Cooking Techniques

Cooking is not my speciality but I know when the cooking book or recipes says that you need oil in the pan, you don't have to. You can use cooking spray to just coat the pan to prevent sticking. You can choose recipes, and modify recipes to make them lower in fat and calories.

Roast: To cook uncovered in the oven.

Pan-broil: To cook in a heavy skillet without adding fat and draining off fat as it accumulates.

Parchment paper: Heavy, heat-resistant paper used in cooking. Fish or chicken breast cooked with spices and fruit comes out deliciously tender and healthy -- a great cooking technique that requires little or no fat.

Poach: Fish or chicken, simmered in liquid, could be seasoned broth or water.

Pressure cooking: A pressure cooker is essentially a saucepan with a locking lip. It uses steam heat to produce high temperatures that quickly cooks food, which leaves food tender and retains nutrients. Soups, stews and vegetables, especially dried beans and lentils are a snap with a pressure cooker.

Sauté: To cook quickly over direct heat, with just a little added fat or broth.

Steam: To cook over boiling water in a covered pan: Better than boiling, steaming retains the food's nutrition and texture. Steam vegetables, fish, shellfish or chicken: use a small metal insert in a large pasta pot with lid, or bamboo steamer.

Stir-fry: Involves no "frying," you cook foods quickly in a wok (a high-sided pan), stirring often, in small amounts of liquid, so it's both nutritious and tasty. Ingredients are all cut into bite-sized pieces for rapid cooking. Minimal or no fat is necessary; you can modify any recipe and use wine or broth. Shellfish, chicken, tofu and vegetables are very well suited to this healthful way of cooking.