Food and nutrition.pdf

Food Safety and Preparation 137this method for frozen and fresh vegetables, such as asparagus, broccoli,carrots, spinach, and summer squash. Use a vegetable steamer or colanderto hold vegetables, place in pot with a little boiling water and cover. Cookuntil the vegetables are just tender to preserve colour and vitamins.BraiseBraising is used mainly for meats that need longer cooking times tobecome tender. Root vegetables are also good braised. Brown meat firstin small amount of oil or in its own fat, then simmer in a covered panwith a little liquid, try using fruit juice, cider, wine, broth, or a combinationof these for added flavourBarbecueRoasting foods on a rack or a spit over coals is fun, lower fat way toprepare meat, poultry, fish, and vegetables too. Barbecuing gives adistinctive smoked flavour to foods. Trim fat from meat to prevent flareupof flames and to reduce calories. If seasoning with sauce, use a homemadeone with less salt, sugar, and fat.BroilBroiling is a qUick way of cooking foods under direct heat withoutadded fat. It's great for poultry, fish, and tender cuts of meat. Use a broilingpan or rack set in a shallow pan to allow fat to drain away. If basting, uselemon juice, fruit juice, or both for flavour. Vegetables like onions, zucchini,and tomatoes can also be broiled.SfirfryQuick and easy, stirfrying requires relatively little fat and preservesthe crispness and colour of vegetables. Heat wok or heavy skillet, addjust enough oil to cover the base of the pan, add food, and stir constantlywhile cooking.If using meat, start with thin strips or diced portions of meat, poultry,or fish. When meat is almost done, add sma)l pieces of evenly cutvegetables such as onions, broccoli, cauliflower, zucchini, sprouts, carrots,green peppers, and mushrooms. Serve with a low-salt "sweat & sour" orsoy sauce.Roast or BakeRoasting takes somewhat longer than other methods, _but requireslittle work on your part. Poultry and tender cuts of meat may be roasted.Cook in oven, uncovered on a rack in a shallow roasting pan to drain fatand allow heat to circulate around meat. Potatoes, sweet potatoes, winter