Cooking Methods

Baking
Meat, fish and poultry retain their distinctive flavors when prepared in this manner. To prevent the food from drying out, cover it for at least part of the baking time.

Braising
This cooking method, in which food simmers in liquid in a moderately hot oven, works exceptionally well for tenderizing lean cuts of meat and dense vegetables such as potatoes and carrots. Fat seeps out of the foods and into the cooking liquid where it can be easily skimmed off.

Broiling
Use this cooking method to prepare lean meats, poultry and fish. The food is placed on a broiler rack, which allows the fat to drain into the pan below.

Grilling
Broiling and grilling have similar nutritional benefits. The main difference is that with broiling you place the food under the heat source, and with grilling, the food cooks over the heat source.

Microwaving
Not only does it save time, microwaving saves nutrients—not to mention flavor.

Poaching
With this cooking method, food simmers in liquid—such as water, broth or juice—for a short period of time. This is ideal for preparing fish and boned poultry as well as fragile fruit such as pears.

Roasting
Like baking, roasting uses dry heat. You can help keep the food moist by basting it with broth, water, fruit juice or low fat marinade.

Steaming
A healthy alternative to broiling, steaming preserves nutrients because the food is cooked over water rather than in it.

Stir frying
Any combination of vegetables can become a meal in minutes with this quick cooking method. Try using water, defatted broth or citrus juice instead of oil for an even healthier stir fry.

Substitutions
You can take almost any recipe and make substitutions with ingredients that you are allowed to have. Try replacing sugar with Splenda, and replacing milk with soy milk, rice milk, sour cream, or cream cheese.