It’s the perfect technique for cooking:
Healthy, because you’re not using too much fat, great for retaining flavour,
and quick. Here are a few tricks: Start with naturally tender foods such as
fresh vegetables, seafood, and poultry, then choose the best fat for the job,
and a pan big enough to spread out your ingredients.
3 steps to Sautéing
- Heat fat in a skillet over medium-high
until a drop of water sizzles when added to the pan. Olive oil and butter
begin to smoke at a lower temperature than vegetables oil, so avoid olive
oil and butter when a recipe requires a longer cooking time. - Cut ingredients to a uniform size, pat
them dry, then add them to the pan in a single payer. Overlapping
ingredients trap moisture, which will cause them to steam rather than
sauté. - Cook until done, stirring only as
directed. Depending on what you’re cooking, “done” might mean browned,
tender, or cooked all the way through. Be patient – constantly stirring
hinders the browning that is the sign of a perfect sauté.
Sesame snow peas
These snow peas are a terrific side dish
for basic fish, or any Asian – flavoured, they come together in less than 10
minutes.
Prep and cook 7 minutes
2tsp sesame seeds
2tsp vegetable oil
225g snow peas, trimmed
2tsp toasted sesame oil
1/8tsp
salt
Freshly ground pepper to taste
- Heat a large skillet over medium – high
heat. Add the sesame seeds. Cook, stirring often, about 1 minute, or until
toasted. Transfer seed to a bowl. - Add the vegetable oil to the pan; heat
over medium – high heat. Add the snow peas and sauté, stirring
occasionally, for 2 to 3 minutes, or until bright green and crisp-tender. - Remove from the heat. Add the same seeds,
sesame oil, and salt and pepper to taste. Makes 4 servings.
Nutrition per serving 70 calories; 2g protein; 5g fat (1g sat. fat); 5g carbs; 2g fibre;
24mg calcium; 1mg iron; 126mg sodium.
Simply scallops
This dish proves straightforward can be
scrumptious. Be sure the scallops sizzle when they hit the pan. Don’t forget
the lemon – a hint of it wows the dish.
Prep and cook 12 minutes
450g large sea scallops, rinsed and patted
dry
Salt and freshly ground pepper
1tbsp extra-virgin olive oil
Lemon wedges
- If scallops have a rectangular-shaped
muscle on their side, pull off and discard. Sprinkle both sides of
scallops with salt and pepper. - Heat olive oil in a large, non-stick pan
over medium – high heat. Once the pan is hot, carefully add the scallops
in a single layer and cook, without stirring, until they have a golden
crust, about 8 minutes, flipping them halfway through cooking. Remove
scallops to a plate and let rest for 2 to 3 minutes. - Arrange scallops on a serving platter or
on individual dinner plates. Squeeze fresh lemon juice over the top, or
serve with lemon wedges. Makes 4 servings.
Nutrition per serving 133 calories; 19g protein; 4g fat (1g sat. fat); 4g carbs; 1g
fibre; 36mf calcium; 0 iron; 304mg sodium
Super shrimp sauté
This simple recipe results in a tasty (and
healthy) one-pot meal
Prep and cook 12 minutes
2tbsp extra-virgin olive oil
450g large shrimp, peeled and deveined
21/4 cup cherry
tomatoes
1/8tsp
salt
425g chickpeas, boiled, drained and patted
dry
1tbsp minced fresh rosemary
Freshly ground black pepper
- Heat 1tbsp olive oil in a pan over medium
– high heat. Add shrimp and sauté 2 to 3 minutes, or until opaque. Remove
shrimp to a bowl. - Heat remaining olive oil in the pan over
medium – high heat. Add tomatoes and salt. Cover the pan and cook, shaking
occasionally, until tomatoes begin to shrivel and blister, about 4
minutes. - Add chickpeas and cook for 1 minute,
scraping up browned bits from the bottom of the pan. Return the shrimp and
juices to the pan. Add rosemary and stir until mixture is heated. Season
to taste and serve. Makes 4 servings.
Nutrition per serving 295 calories; 30g protein; 10g fat (1g sat. fat); 20g carbs; 5g
fibre; 119mg calcium; 4mg iron; 301mg sodium.