Gracefoods

Healthy Cooking Methods

Foods can be cooked in healthy ways using standard cooking methods that add little or no    fat to the food.

• Baking: cooking food covered or uncovered in an oven.
• Braising: browning food, then simmering in a covered pan with a little liquid.
• Broiling: cooking food by direct heat in the broiler section of an oven.
• Grilling: cooking food by direct heat over coals.
• Poaching: food is cooked in liquids such as broth, vinegar or juice.
• Roasting: cooking food covered or uncovered in an oven usually at a higher temperature than baking.
• Sauteing: cooking food rapidly with a small amount of oil in a hot pan. For some recipes you can substitute broth, nonstick cooking spray or water instead of oil.
• Steaming: cooking food in a perforated basket over a small amount of boiling water.
• Stir-frying: cooking by stirring small pieces of food in a hot frying pan or wok with a small amount of oil.

Roasting Tips For Beginners
Long ago, meat was roasted over an open fire on a turning spit so the juices could run over the surface of the meat and continuously baste it. Now, ovens roast meats faster and easier.

Start by pre-heating the oven to a high temperature that will seal the meat and prevent loss of juices.
Lower the temperature after 10 – 20 minutes,. Continue roasting until cooked.

Some meats must be basted to prevent drying out. Other cuts are fatty enough and do not need basting, like pork.

Cook bird’s breast down at first, finish on the other side to allow juices to flow to the other side.

Use the correct size roasting pan. If it is too big the roast may burn; if it is too small the food may stick to the sides of the pan; if the pan is too shallow, the oven will be messed up; if the pan is too deep, the meat will steam rather than roast.

A Different Roasting Method

• Peel 2 large onions, cut each in two and arrange in a greased oven dish.
• Put meat on top. Roast as usual.

This way the meat doesn’t touch the bottom of the baking pan and most of the fat will drain away from the meat. The onions will be flavoured and may be used as a garnish.

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