Different Methods Of Cooking

Microwave
Microwaving cooks food faster than most other methods. You don't need to add fat to meat, poultry, or fish, and use little or no water with vegetables. Microwaving is an excellent way to retain vitamins and color in vegetables. When foods are boiled in water and the water is subsequently discarded the water soluble vitamins and minerals are lost.

Steam
Steaming is a good way of cooking vegetables without using fat. Try this method for frozen and fresh vegetables, such as asparagus, broccoli, carrots, spinach, and summer squash. Use a vegetable steamer or colander to hold vegetables, place in pot with a little boiling water and cover. Cook until the vegetables are just tender to preserve color and vitamins.

Braise
Braising is used mainly for meats that need longer cooking times to become tender. Root vegetables are also good braised. Brown meat first in small amount of oil or in its own fat, then simmer in a covered pan with a little liquid, try using fruit juice, cider, wine, broth, or a combination of these for added flavor

Barbecue
Roasting foods on a rack or a spit over coals is fun, lower fat way to prepare meat, poultry, fish, and vegetables too. Barbecuing gives a distinctive smoked flavor to foods. Trim fat from meat to prevent flare-up of flames and to reduce calories. If seasoning with sauce, use a home-made one with less salt, sugar, and fat.

Broil
Broiling is a quick way of cooking foods under direct heat without added fat. It's great for poultry, fish, and tender cuts of meat. Use a broiling pan or rack set in a shallow pan to allow fat to drain away. If basting, use lemon juice, fruit juice, or both for flavor. Vegetables like onions, zucchini, and tomatoes can also be broiled.

Stirfry
Quick and easy, stirfrying requires relatively little fat and preserves the crispness and color of vegetables. Heat wok or heavy skillet, add just enough oil to cover the base of the pan, add food, and stir constantly while cooking. If using meat, start with thin strips or diced portions of meat, poultry, or fish. When meat is almost done, add small pieces of evenly cut vegetables such as onions, broccoli, cauliflower, zucchini, sprouts, carrots, green peppers, and mushrooms. Serve with a low-salt "sweat & sour" or soy sauce.

Roast or Bake
Roasting takes somewhat longer than other methods, but requires little work on your part. Poultry and tender cuts of meat may be roasted. Cook in oven, uncovered on a rack in a shallow roasting pan to drain fat and allow heat to circulate around meat. Potatoes, sweet potatoes, winter squashes, and onions can also be baked. Simply wash, prick skins and place vegetables on a baking sheet in oven.

Broil or Stew
Foods are cooked in hot liquids in these low-fat, low-salt methods. The liquid left after cooking can become a tasty broth, base of a sauce or served together with dish. If keeping sauce separate for future use, chill liquid first and remove any fat that rises to the top. Starchy or root vegetables such as potatoes, corn-on-the-cob, lima beans, and turnips can also be broiled.

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