Cooking Basics

The more you cook, the easier it gets. Learning new ways to prepare foods lets you be creative—and keeps your family from getting bored with the same dish over and over.

What Is a Lean Protein?

Protein comes from meat, fish, chicken, pork, nuts, beans, and dairy foods like cheese and yogurt. Most people eat enough protein, but many people eat protein that is high in fat. When you are shopping, look for these lean proteins:

• Chicken breast without the skin
• Pork chops
• Fish (Any fish is a good choice. Frozen, raw fish can be budget-friendly.)
• Beans (Buying dried beans is a great way to save money.)
• Eggs

Basics of Roasting

Roasting is a healthy way to cook meat, chicken, fish. And vegetables too.

How to Roast:

Step 1: Lightly coat the food with oil, salt and pepper, or other seasonings.

Step 2: Place food in a pan. Use a roasting pan for meat and a cookie sheet for vegetables.

Step 3: Place the pan in the center of a hot oven. Oven temperatures will depend on what kind of food you are roasting. Roast:

• Vegetables at 375 degrees. 
• Large pieces of meat at low (250 degrees) to moderate heat (375 degrees).
• Smaller pieces of meat, chicken, or fish at high heat (above 400 degrees). 

Source: Cooking Light

Basics of Grilling

Grilling is a great way to cook without a lot of added oil or fat. You can grill meat, chicken, pork, fish, vegetables, and fruit. There are different kinds of grills. Some grills use gas, and some use charcoal. Follow the instructions that came with your grill. Make sure your grill is in a safe place before you get started. 

Basics of steaming

Steaming is one of the healthiest ways to cook. You can steam fish, vegetables, and even fruit. Make sure to open the lid away from you so the hot steam doesn’t cause a burn.

How to Steam Anything

You can buy a steamer at most grocery stores.

Step 1: Fill a pot with about 2 inches of water and place on the stove.

Step 2: Place a steamer pot or basket inside the pot of water. The water should be under the steamer. The food should cook from the steam but not sit in the boiling water.

Step 3: Add the food and cover the pot.

Step 4: Bring the water to a boil.

Step 5: Once the water is boiling, lower the heat.

Step 6: Cook until the food is done. Timing will depend on what you’re cooking.

You can also use your oven to steam food by creating packets out of foil or wax paper. Check out this recipe for baked fish and vegetables that uses an oven and foil packet for steaming.

Baking vs. Frying

Fried food uses a lot of oil, which is not healthy. Baking is a great way to make food that is much healthier and still tastes great.

Fried Favorites Made Healthier 

• Baked Chicken Nuggets
• Oven Baked Sweet Potato Fries