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How to Saute without Oil

Cooking without oil may be new to you, but it’s not hard—and it’s an easy way to make meals that much healthier.

For onions: Place sauté pan on medium to high heat. When pot is heated, add the onions and dry‑sauté them, stirring frequently until they begin to stick, you begin to see some coloration on the bottom of the pan, and the onions begin to turn slightly translucent. Add about 2 to 3 tablespoons of vegetable stock (or water) to deglaze the pan and caramelize the onions to start your dish. This will give your onions a slight char. Onions can also be cooked using the following method.

For other veggies: Place sauté pan on medium to high heat, and add a little vegetable stock* (approx. the same amount that you would use if you were using oil) or water to steam‑fry veggies. Be sure to consider the cooking time of your vegetables. For example, mushrooms take longer to cook than broccoli. So if you are planning to cook both in the same pan, cook the mushrooms for a few minutes before adding in the broccoli. 

*Be sure to purchase low-sodium vegetable broth, especially for those who suffer from high blood pressure.