Sautéing and stir-frying—The most common question I get on this topic is how to sauté or stir-fry without butter or oil. The trick is to use small amounts of water or broth, adding just a small amount (1 to 2 tablespoons) at a time. Do this as often as needed to cook and brown the food, without steaming it.
If you want to stir fry vegetables or sauté greens, what healthy options do you have? You may not be aware, but you can actually cook vegetables in any liquid, including clear soup broth, wine, juice, or even plain water.
It's easy to cook without oil: you can pan fry with water or broth, you can use fruit purees when baking, can roast veggies on parchment paper, or whip up oil-free salad dressings.
If water is used to fry, the water from the food stuff cannot be removed instead the water used to fry gets vapourised. As oil can be heated up to 150°C or more than that which is far above the boiling point of water (100°C), the food stuff cannot be charred out.
Basic water-sauté method
Here's the water-sauté method I use for most situations. Add the chopped vegetables and two tablespoons of water to a skillet or pan and turn the heat to medium or medium-low. It will take a few minutes for the vegetables to start sizzling. Use more than two tablespoons if you have a large pan.
A wok is another item you'll want to consider adding to your oil-free arsenal. Stir-frying without oil is a great option for those eating a plant-based diet, and having a wok on-hand makes for the perfect stir-fry.
In addition to being quick and easy, stir-frying is also healthy. It results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying requires only a small amount of oil, the fat content is low.
In the pan: You can easily fry meat with no cooking oil in a griddle or a normal, nonstick pan. The natural fats of the meat are enough to cook it, but if you want to add a little something to help it on its way, try a splash of sparkling mineral water. Strange, but it works!
Food & Dining
The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.
Technique. Broadly speaking, there are two primary techniques: chao and bao. Both techniques use high heat, but chao adds a liquid and the ingredients are softer, whereas bao stir fries are more crispy because of the Maillard reaction.
Water. We all know from simple chemistry that water and oil do not mix. When frying, you should adhere to this saying, as water causes oil breakdown. During the frying process, heat causes food to release moisture and result in oil decomposition.
Cook until you see steam streaming out from under the lid and the vegetables are just tender, 1 to 2 minutes for tender greens, up to 5 minutes for sturdier vegetables.
Water can do it all. Well, almost—it's pretty useless when it comes to crisping or browning. But it can help you cook your vegetables, proteins, and leftovers to tender perfection with no risk of them drying out or burning.
Chinese cooks normally use soybean oil, vegetable oil, or peanut oil, all of which have a high smoke point. Peanut oil usually has a pleasant nutty flavor and is suitable not only for stir-frying but also for deep-frying. Canola oil, which has a high smoke point but a neutral flavor, is also a good choice.
Use dry vegetables
Stir fry is cooked quickly over high heat, and the vegetable should still have some snap left in after they are cooked. The wetness of a freshly washed and not dry vegetable could run the risk of having a sloppy or mushy stir fry.
Soy sauce, sesame oil, a bit of vinegar, or store-bought stir-fry sauces are easy to add to the dish and most stir-fry recipes will include a suggested mixture of liquid. If you don't really have a sauce planned, a bit of bottled soy sauce and some diced garlic or ginger will make a nice basic stir-fry sauce.
Pro-tip: When sautéing without oil, the bottom of the pan may start to brown from the food. When it gets dry, add a little liquid (whatever you prefer from above) and scrape and stir to deglaze the pan.
When consuming foods that are high in oil and fat, it's important to do so in moderation. Meanwhile, oil-free cooking offers many potential health benefits, from lowering calorie intake to strengthening your heart. Additionally, cooking without oil can simply make your dishes taste more authentic, fresh and delicious.
Adding Water or Broth – With your vegetables already in the pan, drop in a tablespoon or two of water or unsalted vegetable broth, and then turn on the heat. The water or broth will prevent your vegetables from sticking to the pan during the cooking process.
USE ONLY COLD WATER FOR COOKING AND DRINKING. Do not cook with, or drink water from the hot water tap. Hot water can dissolve more lead more quickly than cold wa- ter.
If you want to sauté onions without oil, use a nonstick pan, and add a small amount of water or vegetable broth to help keep onions from sticking. Add chopped or sliced onions and cook for 5 to 7 minutes or until tender, stirring frequently with a wooden spoon or heatproof spatula.