COOKING TECHNIQUES



COOKING TECHNIQUES

Instructions: Read pages 121-128 and complete the following.

How Cooking Affects Nutrients

One of the goals of food preparation is to _retain__ nutrients such as __vitamins_______ and ___minerals___. A key to minimize nutrient loss is to use cooking methods ___properly___. Some nutrients such as ____vitamin C, thiamine, folate_____ can be destroyed by heat. When foods are cooked in liquid, water soluble _vitamins_____ and some ___minerals__ dissolve into the liquid. For this reason, it is a good idea to _consume______ the liquid. As fats and juices drip from meat when cooking some __minerals__________ and ___fat-soluble___ vitamins may be lost. Although very little __protein_________ is lost during cooking, animal proteins are sensitive to __high_________ temperatures. Overcooking in dry heat __toughens_____ them, making them unpleasant to eat.

Moist- Heat Methods

Moist-Heat cooking includes methods in which food is cooked in hot liquid, steam, or a combination of the two. Moist heat may be used to tenderize less-tender cuts of meat. The long, slow cooking method helps develop the flavour. Moist heat methods include; boiling, simmering, steaming and pressure cooking.

|Methods |Definition & Important Information |

|Boiling |When liquid reaches boiling temperatures, it forms large bubbles that rise to the surface and break |

| |Water boils at 100C |

| |Suitable for only a few foods; pastas or hardy vegetables |

| |Nutrient loss is higher than any other method |

|Simmering |Bubbles in the liquid rise gently and just begin to break the surface |

| |Water simmers at 86-99C |

| |Used to cook many types of food, including fruits, vegetables and less tender cuts of meat and poultry |

| |To simmer, bring the liquid to a boil and then add the food |

| |After the liquid returns to a boil, reduce the heat so that the food simmers |

|Steaming |Cooking food over, but not in boiling water |

| |Food is usually placed in a steaming basket that fits inside a sauce pan |

| |The boiling water in the saucepan does not come in contact with the food and the pan is covered to trap |

| |the steam |

| |Food retains their colour, flavour, and shape and results in less nutrient loss |

| |Vegetables and fish |

|Pressure Cooking |A pressure cooker cooks food in steam under pressure at temperatures above 100C |

| |Food cooks 3-10 times faster than other methods |

| |Less tender cuts of meats, dry beans, soups and vegetables |

| |Advantages of steaming with less time |

Dry-Heat Methods

Dry-heat cooking means cooking food uncovered without added liquid or fat. Some vitamin B is lost when cooking meat. For example thiamine is destroyed by cooking food at high temperatures. In general, few nutrients are lost using these methods unless the food is overcooked. Dry-heat methods include roasting, baking, broiling and pan-broiling.

|Methods |Definition & Important Information |

|Roasting/ |Roasting; cooking large, tender cuts of meat or poultry, uncovered |

|Baking |Produces a flavourful, crisp, brown crust |

| |Baking; breads, cookies, vegetables and casseroles |

|Broiling |Cooking food under direct heat |

| |Heat radiates down on the food and cooks it quickly |

| |Good for tender cuts of meat and poultry |

| |Frequently used to brown already cooked foods |

|Pan-Broiling |Stovetop method of dry-heat cooking |

| |Food is cooked in a heavy skillet on medium heat without added fat |

| |Hamburgers, tender cuts of steak and pork |

Frying

Frying involves cooking food in oil or melted fat. Frying methods include sautéing, pan-frying, deep-fat frying.

|Methods |Definition & Important Information |

|Sauteing |To brown or cook foods in a skillet with a small amount of fat |

| |Low to medium heat |

| |Used for chopped vegetables, such as onions and peppers and small pieces of meat and fish |

|Pan-frying |Similar to sautéing but involves larger pieces of meat, poultry, fish or seafood |

| |Often used to brown meat before cooking in moist heat |

|Deep-fat frying |Food is immersed in hot fat and cooked until done |

| |Used for tender foods such as vegetables, and breads |

Combination Methods

Sometimes the best way to cook food is by a combination of methods. Braising and stir-frying are two popular cooking methods that combine dry-heat and moist heat.

Braising _combines browning food by pan frying with a long period of simmering to tenderize the food and enhance flavor____________

Stir-frying_combines frying and moist heat cooking. Small pieces of food are friend quickly in a small amount of oil at high temperatures and food is stirred constantly to keep it from sticking______________________________

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