Diabetes Forecast

Healthy Cooking How-Tos with Barbara Seelig-Brown: On the Stovetop

From sauté to stir-fry, learn the secrets to sensational stovetop cooking

By Barbara Seelig-Brown
On the Stovetop

Stovetop cooking can be fast and easy or long and slow. Either way, there are several methods you can use to cook "On the Stovetop."

Sauté—The word sauté means "to jump." To sauté, you need high heat and a good sauté or fry pan. Place the item to be cooked (i.e., a thinly pounded chicken breast) in the pan and cook quickly over high heat for just a couple of minutes on each side until golden or crispy.

Sear—Searing is quickly cooking a protein to seal in the juices. Once the protein has been "seared," it can be moved to the oven or liquid can be added to the pan to complete the cooking.

Boil—Boiling is the common method of cooking for pasta. To correctly cook pasta, place a large pot of water on the stove and bring the water to a "rolling" boil, which means large, rapid bubbles appearing on the surface.

Steam—Vegetables or seafood can be steamed by using a steamer basket over a large pot with minimal water and a lid. I like to steam my vegetables to the crisp-tender stage so that I don't destroy all the vitamins and minerals.

Poach—Place the item to be poached in enough liquid so that it is completely submerged. The most common foods to be poached are eggs and chicken. To poach eggs: Crack the egg into a bowl and slowly and deliberately pour the egg into the simmering water for a few minutes. Chicken is placed in liquid until cooked through, about 9–10 minutes for a boneless, skinless breast.

Stir-Fry—Most commonly associated with Asian cooking, stir-frying is another method of quick cooking over high heat with a small amount of oil or liquid.

Sharpen your heart-healthy culinary skills with healthy how-tos and over 80 delicious recipes in Secrets of Healthy Cooking: A Guide to Simplifying the Art of Heart Healthy and Diabetic Cooking.



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