The Art of Sauté : Sesame snow peas, Simply scallops, Super shrimp sauté

It’s the perfect technique for cooking: Healthy, because you’re not using too much fat, great for retaining flavour, and quick. Here are a few tricks: Start with naturally tender foods such as fresh vegetables, seafood, and poultry, then choose the best fat for the job, and a pan big enough to spread out your ingredients.

3 steps to Sautéing

1. Heat fat in a skillet over medium-high until a drop of water sizzles when added to the pan. Olive oil and butter begin to smoke at a lower temperature than vegetables oil, so avoid olive oil and butter when a recipe requires a longer cooking time.
2. Cut ingredients to a uniform size, pat them dry, then add them to the pan in a single payer. Overlapping ingredients trap moisture, which will cause them to steam rather than sauté.
3. Cook until done, stirring only as directed. Depending on what you’re cooking, “done” might mean browned, tender, or cooked all the way through. Be patient – constantly stirring hinders the browning that is the sign of a perfect sauté.

Sesame snow peas

These snow peas are a terrific side dish for basic fish, or any Asian – flavoured, they come together in less than 10 minutes.

Prep and cook 7 minutes

2tsp sesame seeds

2tsp vegetable oil

225g snow peas, trimmed

2tsp toasted sesame oil

¹/₈­tsp salt

Freshly ground pepper to taste

1. Heat a large skillet over medium – high heat. Add the sesame seeds. Cook, stirring often, about 1 minute, or until toasted. Transfer seed to a bowl.
2. Add the vegetable oil to the pan; heat over medium – high heat. Add the snow peas and sauté, stirring occasionally, for 2 to 3 minutes, or until bright green and crisp-tender.
3. Remove from the heat. Add the same seeds, sesame oil, and salt and pepper to taste. Makes 4 servings.

Nutrition per serving 70 calories; 2g protein; 5g fat (1g sat. fat); 5g carbs; 2g fibre; 24mg calcium; 1mg iron; 126mg sodium.

Simply scallops

This dish proves straightforward can be scrumptious. Be sure the scallops sizzle when they hit the pan. Don’t forget the lemon – a hint of it wows the dish.

Prep and cook 12 minutes

450g large sea scallops, rinsed and patted dry

Salt and freshly ground pepper

1tbsp extra-virgin olive oil

Lemon wedges

1. If scallops have a rectangular-shaped muscle on their side, pull off and discard. Sprinkle both sides of scallops with salt and pepper.
2. Heat olive oil in a large, non-stick pan over medium – high heat. Once the pan is hot, carefully add the scallops in a single layer and cook, without stirring, until they have a golden crust, about 8 minutes, flipping them halfway through cooking. Remove scallops to a plate and let rest for 2 to 3 minutes.
3. Arrange scallops on a serving platter or on individual dinner plates. Squeeze fresh lemon juice over the top, or serve with lemon wedges. Makes 4 servings.

Nutrition per serving 133 calories; 19g protein; 4g fat (1g sat. fat); 4g carbs; 1g fibre; 36mf calcium; 0 iron; 304mg sodium

Super shrimp sauté

This simple recipe results in a tasty (and healthy) one-pot meal

Prep and cook 12 minutes

2tbsp extra-virgin olive oil

450g large shrimp, peeled and deveined

2¹/₄ cup cherry tomatoes

¹/₈tsp salt

425g chickpeas, boiled, drained and patted dry

1tbsp minced fresh rosemary

Freshly ground black pepper

1. Heat 1tbsp olive oil in a pan over medium – high heat. Add shrimp and sauté 2 to 3 minutes, or until opaque. Remove shrimp to a bowl.
2. Heat remaining olive oil in the pan over medium – high heat. Add tomatoes and salt. Cover the pan and cook, shaking occasionally, until tomatoes begin to shrivel and blister, about 4 minutes.
3. Add chickpeas and cook for 1 minute, scraping up browned bits from the bottom of the pan. Return the shrimp and juices to the pan. Add rosemary and stir until mixture is heated. Season to taste and serve. Makes 4 servings.

Nutrition per serving 295 calories; 30g protein; 10g fat (1g sat. fat); 20g carbs; 5g fibre; 119mg calcium; 4mg iron; 301mg sodium.