Stir-fried and sautéed vegetables are delicious. To use these cooking methods, heat one to two tablespoons of vegetable oil in a wok or large skillet until bubbles form on the back of a wooden spoon. Carefully add the vegetables to the hot oil. Stir the vegetables rapidly until tender. Roasting and baking helps to develop deep, sweet vegetable flavors. To roast or bake, preheat the oven to 400°F (205°C). Place vegetable pieces in a bowl and coat lightly with vegetable oil. Then, spread them in a shallow pan. The pan can be covered or left uncovered. Wrap whole vegetables, such as potatoes and corn on the cob, in aluminum foil and place directly on the oven rack. Cook until tender. Grilled vegetables taste great on sandwiches or as a side dish. To grill, preheat a grill to medium high. Rub vegetable slices lightly with vegetable oil. Place the slices on the grill and cook until tender. No matter which cooking method you select, the goal is nutritious, appealing vegetables. Figure 15.18 explains various ways to preserve nutrients and appearance of the vegetables during cooking. Vegetables are an important part of a healthy eating pattern. Preserving Nutrients During Cooking Preserving Nutrients During Cooking 1. Most nutrients are just under the skin, so pare thinly or cook the vegetable in its skin. 2. To keep nutrients and flavor from leaking out of vegetables into cooking water: • cook whole or in large pieces • cook in a small amount of water • avoid soaking vegetables in water 3. Heat destroys nutrients and bright colors, so: • do not overcook • shorten cooking time by adding vegetables to boiling water and using a lid • choose fast, gentle cooking methods, such as steaming, stir-frying, and cooking in a microwave oven Top to bottom: Valentina Proskurina/Shutterstock.com inewsfoto/Shutterstock.com Yurchikys/Shutterstock.com Figure 15.18 Following a few simple steps will help preserve the nutrients in vegetables when cooking. Adventures in Food and Nutrition Copyright Goodheart-Willcox Co., Inc. 370