Basic Cooking Techniques

Choosing the right technique helps retain nutrients: –Nutrients can be destroyed by heat –Vitamins & minerals lost in juices or boiling water –Overcooking toughens protein

Moist Heat Methods Food cooked in hot liquid or steam Boiling: –Water boils at 100°C High nutrient loss

Simmering: –Water simmers at 86°C to 99°C –Used when food needs time to cook E.g. stew Stewing: covers food with liquid, simmer until done Poaching: simmer food in small amount of liquid

Steaming: –food placed above boiling/simmering water –Limited loss of nutrients, food retains colour, shape & flavour Pressure Cooking: –Cooks food in steam above 100°C –Cooks faster & makes food tender

Dry Heat Methods Food cooked uncovered without added liquid or fat Roasting: –Best for large tender cuts of meat, poultry or vegetables –Creates crispy brown crust

Baking: –Oven must be preheated, pans spaced evenly Broiling: –Food directly under top element in oven –Cooks quickly –Used for melting or browning

Frying: –Food cooked in fat A) Pan Frying – larger portions (Fajita Chicken) B) Deep Fat Frying – French fries, fish Sautéing –Brown food in small amount of fat using low to med. Heat

Combination Methods Using both moist & dry heat methods Braising: –Brown food first (e.g.: pan frying) –Cover in liquid –Simmer in oven or covered pot on stove at or 350°C E.g. tougher cuts of meat, stews