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Basic Cooking Techniques The Importance of Choosing the Right Technique • Choosing the right technique helps retain nutrients: • nutrients can be destroyed by heat (eg., Vitamin C) • vitamins and minerals can be lost in juices or boiling water • overcooking toughens protein Moist Heat Methods Food cooked in hot liquid or steam. Boiling • water boils at 100oC • high nutrient loss • evaporation (eg. thickening a sauce) • suitable for rice, pasta, eggs, tougher cuts of meat Moist Heat Methods Food cooked in hot liquid or steam. Simmering • water simmers at 86oC to 99oC • suitable when food needs time to cook (eg., soup; stew; etc.) • Stewing: cover food with liquid, simmer until done. • Poaching: simmering food in small amount of liquid. Moist Heat Methods Food cooked in hot liquid or steam. Steaming • food placed above boiling/simmering water • limited loss of nutrients, food retains colour, shape, and flavour • suitable for fish, vegetables Moist Heat Methods Food cooked in hot liquid or steam. Pressure Cooking • cooks food in steam above 100oC • cooks faster and makes food tender (eg. beans, tough meats) Dry Heat Methods Food cooked uncovered without added liquid or fat. Roasting • best for large tender cuts of meat or poultry, vegetables • rack in shallow pan drains fat • produces crispy brown crust Dry Heat Methods Food cooked uncovered without added liquid or fat. Broiling • food placed directly under top element in oven • cooks quickly – watch carefully, or food will burn • used for melting or browning • suitable for tender meat, poultry, seafood, vegetables Dry Heat Methods Food cooked uncovered without added liquid or fat. Pan Broiling • in a frying pan on top of the stove with no added fat or liquid • sears the surface of the meat, sort of like proper broiling would • used for thin steaks, thin chops, fish fillets Frying Food cooked in fat. Sautéing • brown food in small amount of fat using low to medium heat • suitable for cooking onions, peppers, small pieces of meat, or fish Frying Food cooked in fat. Deep Fat Frying • food immersed in hot oil • must use a thermometer to ensure accurate temperature of oil before frying • suitable for french fries, doughnuts, battered foods Combination Methods Uses both moist and dry heat methods. Braising • brown food first (eg. pan frying) • cover in liquid • simmer in dutch oven or covered pot on stove top at 180oF or 350oC • suitable for tougher cuts of meat, stews Combination Methods Uses both moist and dry heat methods. Stir Frying • small pieces of food cooked quickly in small amount of fat at a high heat • liquid added at the last minute; food is steamed briefly