Healthy sauté is a way of sautéing without the use of a fat, such as olive oil, that could potentially get damaged (rancid) by heat. The sautéing is done with vegetable or chicken broth and still makes the food to taste great. The olive oil can be drizzled over after to preserve its good flavor and nutritional value. This method can be used with any vegetable or meat.
I personally love this cooking method and use it with mostly everything. I don't harm my body by eating rancid fats and I add healthy fats such as such as avocado, nuts, seeds, and olive oil (without heating) after I'm done sautéing. To learn more about healthy fats and fats becoming rancid when heated click here: http://apurifiedlife.blogspot.com/2012/05/choosing-fats.html
Any vegetable or meat of your choice cut into bite size pieces.
- In a stainless steel pan, heat 2 Tablespoons unsalted vegetable or chicken broth over medium heat.
- When broth begins to bubble, add onion and sauté, stirring frequently, for about 3 minutes.
- Add other ingredients such as garlic, ginger, or chicken, and continue stirring for another few minutes.
- Add other vegetables of your choice and cook for an additional 3-4 minutes, or until tender and all ingredients are cooked through.
- You can add another Tablespoon of broth at any time throughout the cooking if it evaporates completely and food starts to stick to the pan.
- If not using onion in your sauté, just skip that second step and add the vegetable(s) of your choice instead.
- Visual signs of knowing that chicken is cooked through is that meat is no longer pink when cut into with a knife.
Adapted from World’s Healthiest Foods www.whfoods.com
|Healthy sautéed garlic, zucchini, mushrooms, brussels sprouts, and tomatoes drizzled with olive oil with quinoa on the side|