A few basic techniques in the kitchen are all you need to begin making delicious meals for your family.
- Stir fry or sautéing vegetables in a small amount (1 to 2 tablespoons) of olive oil is a go-to method that will help you replace fast food out for fast food in. Minced garlic and herbs such as rosemary, thyme, chives or parsley add flavor and can help you reduce sodium. Simply use a saute pan or skillet. Slice or chop vegetables in uniform pieces so they will cook evenly. Saute until crisp tender.
- Roasted vegetables are also delicious. Root vegetables such as Irish potatoes, sweet potatoes, turnips, carrots and beets are divine tossed with a couple tablespoons olive oil and a couple tablespoons rosemary. Cook in a 400 degree oven 30 to 40 minutes. The wonderful aroma will invite your family into the kitchen.
- Prepare at least one meatless meal each week. For protein, consider beans or peas.
- If you wish to roast meat, use a low temperature between 275 and 325 degrees F for tender results. To get a nice, brown color and to sear the meat to seal in flavor, begin roasting at a high temperature (20 to 30 minutes at 450 degrees) and then lower the temperature for most of the cooking time. This is a good technique for large cuts of roast, pork or lamb. When you remove the meat from the oven let it rest, covered in foil, for 15 to 20 minutes.
- Remove the skin from chicken and turkey and discard the skin. Whole chicken is often more economical than buying chicken parts. Consider roasting a whole chicken and using the meat for several meals. The meat can also be frozen and pulled out for a quick meal starter.
