COOKING METHODS
EXPLAINED
DRY HEAT BAKE or ROAST |
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HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
In an oven, uncovered | Breads, casseroles, tender meat, poultry, fish & some vegetables | Adds no fat | Slow |
DRY HEAT | |||
BROIL | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Under intense direct heat | Tender meat, poultry, fish & some vegetables |
Adds no fat | Fast |
Can be done using an oven,toaster oven or countertop broiler | |||
DRY HEAT | |||
GRILL | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
On a grid over intense, direct heat | Tender meat, poultry, fish & some vegetables |
Adds no fat | Fast |
Can be done on an outdoor grill or an indoor grilling appliance like the George Forman brands. |
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DRY HEAT | |||
PAN-BROIL | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Uncovered in a skillet without added fat | Hamburgers, steak | Adds no fat | Fast |
Fat from the food is poured off as it collects |
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MOIST HEAT BOIL |
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HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
In liquid heated to the boiling point. | Pasta | Adds no fat | Fast |
Bubbles form rapidly & break on the surface. |
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MOIST HEAT | |||
STEAM | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
In steam that rises from boiling water. | Vegetables, fish & rice | Adds no fat | Fast |
An electric steamer will help you retain more of the nutrients |
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MOIST HEAT | |||
SIMMER | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
In liquid just below the boiling point. Bubbles form slowly & rise gently to the surface. |
Hardy Vegetables | Adds no fat | Slow |
Most stove tops have "simmer" setting | |||
MOIST HEAT | |||
POACH | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Similar to SIMMER but food should be covered so it can keep it's shape | Fish, eggs & fruit | Adds no fat | Slow |
Most stove tops have"simmer" setting | |||
MOIST HEAT | |||
STEW | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Simmers for a long time. Food is usally cut in.small pieces |
Less tender meat, poultry & vegetables |
Adds no fat | Slow |
Use a 5, 6 or 7 quart pot or an electric crock pot. |
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MOIST HEAT | |||
BRAISE | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Food is browned & then covered. | Less tender meat & poultry | Adds some fat | Slow |
It simmers in a little liquid. | |||
Most stove tops have" simmer" setting. | |||
MOIST HEAT | |||
MICROWAVE | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPPED |
.Make sure to have a cover specially made for microwaves to ensure your food won't dry out |
A variety of foods | Adds no fat |
Fast |
FRYING | |||
STIR-FRY | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Use a skillet or wok. | Tender meat, poultry, fish & vegetables |
Adds some fat |
Fast |
Apply a cooking spray or a small amount of oil. |
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Food is cut in small pieces & stirred constantly |
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FRYING | |||
SAUTE | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Use a skillet. | Tender meat, poultry, fish & vegetables |
Adds some fat | Fast |
Apply a cooking spray or a small amount of oil |
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Use a medium heat setting while stirring or turning frequently | |||
FRYING | |||
PAN-FRY | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Use a skillet | Tender meat, poultry, fish & eggs |
Adds more fat | Fast |
Use a small amount of oil | |||
Use a low to medium heat setting | |||
Usually,only turn the food over once | |||
FRYING | |||
DEEP-FRY | |||
HOW TO COOK | WHICH FOODS TO USE | FAT | SPEED |
Use an electric fryer or a deep skillet or a pot |
Poultry, fish, Vegetables | Adds more fat than when pan-frying |
Fast |
You need to make sure to have enough oil to cover your food in the hot oil |
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