Oils and Fats Cooking Guide

Sautéing is a cooking process using high heat that browns and sears food quickly in a small quantity of oil or fat in a skillet. It is best suited for thin, tender cuts of meat that cook quickly, such as thinly sliced beef or pork tenderloins, chicken or turkey cutlets, or even tougher cuts of meat that have been pounded and tenderized.

Most refined oils are excellent choices for sautéing because they can withstand high heat cooking. Care must be taken when selecting unrefined oils (oils obtained from cold extraction methods only) because of the lower smoke points. For example, refined sunflower oil has a high smoke point of 450ºF, but the unrefined version has a smoke point of only half that and is therefore unsuitable for sautéing. Several cooking fats obtained from animal sources, such as butter and lard, are suitable, although the smoke points are a bit lower.

Pan-frying is similar to sautéing except that a little more oil or fat is used and since the process requires more time than sautéing, the food that is cooked does not have to be as thin.

The skillet should have a heavy bottom so that heat will be conducted more easily. A large, well-seasoned, cast-iron skillet works well or a heavy nonstick pan may be used. Make sure the pan is of adequate size so that there is plenty of room for the food to brown properly. If the pan is crowded, the food will steam rather than fry.

The stir-frying process requires high heat and the tossing and stirring of ingredients in a large pan to ensure quick and even cooking. A cooking oil with a high smoke point should be used so that it will not burn at high temperatures. Most refined cooking oils are suitable for stir-frying. Among the most popular refined oils used for stir-frying are soy, olive, peanut, canola, sunflower, safflower, and corn oil.

A wok is the traditional type of pan to use for stir-frying because it has deep tapered sides which allows food to be stirred and tossed easily. If a wok is not available, a deep heavy skillet works very well for stir-frying and nonstick pans are also easy to use. Wood or metal utensils should be used to stir the food. Plastic utensils should be avoided because they can melt.

All of the ingredients must be prepared and within reach before the stir-fry process can begin. All vegetables should be chopped and ready to go. Precut vegetables can be purchased in most food stores, but they are more expensive. Herbs and spices and any liquid ingredients should be measured before beginning. It is helpful to place the ingredients in small bowls so that everything is organized.

It is important to add the proper quantity of oil to the pan. Only 1 or 2 tablespoons of oil is required per pound of ingredients.

Deep-frying, also known as deep-fat frying, is a process of immersing food in a pan or deep pot containing heated oil, which cooks the food quickly, producing a crispy surface covering a tender and moist interior. It is best to use smaller pieces of food, such as strips or cubes of pork, beef, or poultry. Large pieces are difficult to handle, which increases safety concerns when cooking with hot oil.

There should be enough oil in the pan so that the food will be completely immersed when it is placed in the hot oil. The oil should be at a minimum depth of 2½ inches in the pan to properly cook smaller pieces of food. More oil may be required depending on the size of the pieces being deep-fried.

Cooking oils with high smoke points should be used. A smoke point of higher than 375ºF is required for deep-frying, so most refined cooking oils are suitable. Unrefined oils should not be used for deep-frying since the smoke points are generally below 350ºF. For more information on smoke points, use the following link:

Smoke Point of Various Oils and Fats

Grilling and broiling are essentially the same cooking technique: the application of intense, direct heat to the food, one side at a time. In grilling, the heat source is below the food; in broiling the heat source is above the food. The high heat necessary for grilling and broiling sears the surface of food, creating a flavorful browned crust.

When food is grilled, it is placed directly on the grilling rack, but when food is broiled, it is most often placed on a broiling pan. The broiling pan catches melting fat and juices that may drip from the food as it cooks. The broiling pan keeps the oven clean and it helps to prevent the fat from starting an oven fire.

In grilling, the temperature can be controlled by one of three methods:

• Raising or lowering the grilling rack, if it's adjustable, in relation to the heat source.
• By controlling the quantity and placement of the coals (charcoal grill).
• By having one or more burners turned off (gas grill).

Many people do not associate olive oil with baking, but it is one of the best oils that can be used for this purpose. Olive oil has been a favorite of bread bakers for centuries, because it results in bread with excellent flavor and texture. In Mediterranean countries, olive oil is used not only in bread making, but in other types of baked goods as well, including sweet items. In the United States, olive oil is used less often for baking, except in bread making. Many consumers in the U.S. are worried about baked items having a strong olive taste, however when light olive oil is used, it is difficult to detect an olive flavor in baked goods. Light olive oil is perfect for baking cakes, sweetly flavored breads, or rolls.

Using olive oil instead of butter in baking allows some of the fat required for a recipe to be eliminated. About 25% less olive oil is required for most baked items. The use of olive oil instead of butter also eliminates much of the saturated fat and cholesterol contained in many dessert cakes and rolls, making them healthier and more nutritious. The natural antioxidants (such as vitamin E) in olive oil help to keep baked items fresher for a longer period compared to items baked with butter.

The smoke point refers to the temperature at which an oil begins to smoke, become discolored, and decompose. Cooking oil should never be allowed to heat to the smoking point because this will cause the surface of the food to quickly burn and it will produce an unpleasant taste.

A number of factors may contribute to a decrease in the smoke point of an oil:

• The length of time the oil has been heated
• The number of times the oil has been used, such as when reusing it for deep-frying
• The presence of salt or any other impurities
• Improper storage
• If the oil is a generic blend of various oils

Unrefined oils (oils obtained from cold extraction methods only) usually have lower smoke points than refined oils (oils obtained through high heat and chemical extraction). Generally, an oil that has very little color, aroma, or taste is probably a refined oil. Although it may not be necessary to know the actual temperature of the smoke points of various oils, it is important to know which oils and fats may be safely used for different cooking methods.