1. Basic Cooking Techniques

2. 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

3. 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

4. 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.

5. 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

6. 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)

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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