Sautéing: Sautéing involves cooking food quickly in a small amount of healthy oil over medium-high heat, preserving texture and nutrients. Using oils with high smoke points like avocado or olive oil ensures stability and adds heart-healthy monounsaturated fats. This method is ideal for vegetables, lean meats, and tofu, keeping them crisp and vibrant. The quick cooking time retains water-soluble vitamins and antioxidants better than prolonged boiling. Stirring frequently ensures even heat distribution and prevents burning. To reduce fat, use a non-stick pan and add broth or water instead of extra oil. Sautéing enhances flavor through the Maillard reaction without deep frying’s excess calories. When done mindfully, it creates delicious, nutrient-dense meals that support balanced, health-conscious eating.
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