Cooking healthy can be quick by following these easy tips: Healthy cooking of most foods can be done using dry cooking methods such as baking, broiling, roasting, and grilling. Other healthy methods of cooking include steaming, pan-frying with non-fat cooking spray, and boiling. The following examples show how these cooking methods can be used to prepare a variety of foods.
*On high heat, coat a pan with non-stick cooking spray; rub a small amount of garlic powder and ground black pepper on thin slices of pork tenderloin or chicken breast and sear for 5-7 minutes on each side until juices in meat run clear.
*Season thawed filets of fish with lemon juice, fresh dill, and ground black pepper. Place on broiling pan lined with aluminum foil. Place pan on top rack of oven and broil for about 10-12 minutes.
*Using firm or extra firm tofu, cut ½ inch thick slices. Place tofu slices in freezer bag with your favorite marinade for about 30 minutes. In a pan coated with non-stick cooking spray, sear tofu for about 3-5 minutes on each side until golden brown.
Vegetables Many vegetables can be eaten raw, but if you prefer cooked vegetables they can be prepared in the following quick and easy ways:
*Boiling: Most vegetables can be cooked in boiling water in 30 minutes or less
*Baking: This dry method of cooking can provide a healthy alternative to frying such foods as breaded meats, fish, potatoes, or zucchini in less than 30 minutes at 350°F.
*Grilling: In 10 minutes or less, vegetables such as bell peppers, onions, tomatoes, and eggplant can be grilled for a smoky flavor.
*Roasting: Lightly drizzle olive oil over vegetables such green beans, carrots, brussels sprouts, or broccoli; sprinkle some ground black pepper and garlic powder over vegetables; roast for about 30 to 40 minutes at around 400°F.
*Steaming: Perhaps the healthiest form of cooking, most vegetables can be steamed in about 10 minutes or less through use of a steam bag, or placing a vented steam pot over a small amount of boiling water.