Mastering Flavorful Cooking Fact Sheet - www.oxfordpl.org

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MASTERING FLAVORFUL COOKING FACT SHEET

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Grunge Green bars at the top and bottom of the Flyer. An illustrated Green pan with flames over it in green. BROILING. Cooking food directly underneath very high heat for a short length of time. Dotted lines connecting the words: EQUIPMENT: Broil Pan. TEMPERATURE: 500°F. FOODS: Fish and thin, lean cuts of beef, chicken, lamb, and pork. FLAVORING: • Marinate. Use low-fat, lowsodium marinades. • Use herbs and spices. Add a mixture of fresh or dried herbs and spices. TIPS with a green arrow and a dotted line. To control the cooking time, adjust the distance of the food from the heat as opposed to adjusting the temperature. An illustrated green grill with flame. GRILLING. Food is cooked using either indirect heat (on a closed covered grill allowing hot air to circulate around the food) or direct heat on an uncovered grill. A dotted line with the words: EQUIPMENT: Gas, electric, or charcoal grill. TEMPERATURE: About 450°F for vegetables, seafood, lean cuts of chicken, beef, and pork, up to 650°F for searing steak . FOOD: Vegetables, fruit, fish and lean cuts of chicken, turkey, beef, and pork. FLAVORING: • Marinate. Use low-fat, low-sodium marinades. • Use a cedar wood plank. This infuses a smoky wood flavor to fish. • Use herbs and spices. For grilling, use fresh or dried herbs as a meat rub. TIPS: Wait about 20 minutes after you fire up the grill to begin cooking. This allows time for the grill and metal to reach the same temperature, which leads to more even and controlled grilling. An illustrated green pan over flames. SAUTÉING/STIR-FRYING: Sautéing: constant flipping of food over high heat Stir-frying: frequently stirring food over medium high to high heat. A dotted line with the words: EQUIPMENT: Pan (skillet or sauté pan for sautéing, wok or large skillet for stir-frying) coated with a cooking spray or a healthy cooking oil with a high smoke point (e.g. olive oil, canola oil, avocado oil). TEMPERATURE: Hot enough for the coated pan to sizzle (typically medium-high heat or higher on a stove). FOODS: Tender vegetables (e.g. asparagus, sugar snap peas, bok choy), tofu, and thin cuts of lean chicken, beef, and pork. FLAVORING:• Use broth. Use low-sodium vegetable, chicken, or beef broth. • Use wine or vinegar. Add red or white dry wine, or balsamic or sherry vinegar. TIPS: Make sure the heat is high enough that the pan sizzles. If the cooking heat is too low, the vegetables will release liquids and steam as oppose to sautéing or stir-frying. Mastering Flavorful Cooking. 2.

Grunge Green bars at the top and bottom of the Flyer. A black circle with a boiling pot and steam. Moist Heat Cooking Methods. Moist heat cooking methods use a liquid or steam to cook food. Two green illustrated pots, one hot, one cold. BLANCHING. Keeps food crispy by partially cooking food. It consists of two steps: 1. Boiling the food. 2. Immediately plunging food into ice water. A dotted line with the words: EQUIPMENT: A large pan for boiling and a bowl or ice water. TEMPERATURE: Boiling water (212°F) and ice water (32°F). FOODS: Vegetables. FLAVORING:• Use herbs and spices. Toss with cooled vegetables. • Use balsamic vinegar. Drizzle over cooled vegetables. TIPS: You can eat blanched vegetables immediately or freeze them for later use. An Illustrated pot with a top. BRAISING: Slowly simmers food that is partially submerged in a liquid (either on a stove or in an oven). Typically consists of two steps: 1. Brown the food by pan searing 2. Add liquid, lower heat, and low simmer. A Dotted line with the words: EQUIPMENT: A deep and heavy pot with a tight fitting lid (e.g. a Dutch oven). TEMPERATURE: Use medium high heat (approx. 375°F) to brown the food. Braise the food on a low heat (200°F - 250°F). FOODS: Firm vegetables (e.g. sweet potatoes, carrots, winter squash) and lean cuts of inexpensive beef roasts (e.g. bottom round), pork roasts (pork shoulder), and lamb shank. FLAVORING: • Get creative with liquids. Combine cooking liquids such as vegetable broth and wine or beef broth and pureed tomatoes. • Use herbs and spices. Add fresh or dried herbs and spices. • Add salsa. Smother lean cuts of inexpensive beef, pork, and lamb in red or green salsa. TIPS: Braising is not recommended for tender cuts of meat (e.g. chicken breast, pork chops) that are prone to drying out. A Green Cooking dish with a top. POACHING: Submerge a food item in a liquid until it is completely cooked. A Dotted line wih the words: EQUIPMENT: Large cooking pan or pot with lid. TEMPERATURE: Below boiling (160-180°F). FOODS: Fish, chicken breast, and eggs. FLAVORING: Use flqvorful liquids. Use low-sodium vegetable, chicken, or beef broth or vinegar. TIPS: Make sure the pan or pot is not too full with food or uneven cooking may result Mastering Flavorful Cooking. 3.

Grunge Green bars at the top and bottom of the Flyer. A green pot, with steam. Steaming: Uses Steam to cook food. Dotted lines with the words. Equipment: A pan with a rack and tight fitting lid, a pan with a steamer insert and tight fitting lid, or an enclosed wrapper (e.g. foil, grape leaves, corn husks, parchment paper). Temperature: Boiling (212ºF). Flavoring: • Include spinach and tomatoes. Add to food in wrappers. • Use lime or lemon juice. Add to the boiling water to release the flavor in the steam. • Use herbs and spices. Add to the boiling water or sprinkle on top of food in the wrappers. Tips wiht a green arrow and a dotted line. Steaming is great for maintaining food’s testure and nutrients without getting too soggy. Using healthy cooking methods to prepare meals can be a great way to cultivate a healthy lifestyle. To enjoy a safe and flavorful meal, please follow the United States Department of Agriculture’s (USDA) recommended minimum internal cooking temperatures for meat and poultry. USDA Recommended Minimum Internal Cooking Temperatures. A green graph, with 4 columns. Beef, pork, veal and lamb (steaks, roasts, and chops). 145ºF. Fish. 145ºF. Beef, pork, veal, and lamb (ground). 160ºF. Egg dishes. 160ºF. Turkey, chicken, and duck (whole, pieces, and ground) 165ºF. For additional healthy eating resources, please visit the Naby and Marine Corps Publick Health Center Healthy Eating Web page. Mastering Flavorful Cooking. 4.

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