Cooking Vegetables Three Ways

Healthy Cooking Tips, Healthy Recipes and Nutrition, Nutrition
on June 1, 2009

1. Stir-frying: vibrant and crisp
Best For: Quick-cooking veggies with a variety of textures
Equipment: Wok or skillet with rounded sides; long-handled spoons or tongs
How-to: Heat pan on high; add vegetable oil and swirl to coat. Add veggies, starting with the longest-cooking varieties (carrots and broccoli) and finishing with the quickest-cooking varieties (mushrooms). Stir continuously until tender-crisp. Finish with a drizzle of sesame oil, soy sauce and oyster sauce.

2. Roasting: rich and carmelized
Best For: Any veggie except leafy greens
Equipment: A heavy roasting or sheet pan to stand up to high heat
How-to: Preheat your oven to 400˚. Toss vegetables in pan with 1 tablespoon olive oil, herbs and salt and pepper to taste. Roast until browned (about 15 minutes for tender veggies like asparagus; 30 for heartier types).

3. Braisingtough to tender
Best For: Root vegetables (parsnips, leeks, turnips); sturdy greens like kale and cabbage
Equipment: A large pot with a tight-fitting lid (like a Dutch oven)
How-to: Heat 1 tablespoon olive oil over medium heat. Add vegetables cut into bite-sized pieces and cook until brown (about 5 minutes), stirring occasionally. Add chicken broth to cover and salt and pepper to taste. Cover, turn heat to low and simmer until tender (15-30 minutes).