From e1429a981a6ae5e2840ba206d008e7abb92abad2 Mon Sep 17 00:00:00 2001 From: Spencer Grimes Date: Wed, 25 Mar 2026 16:38:04 -0500 Subject: [PATCH] =?UTF-8?q?update=20Frameworks=20=E2=80=94=20add=20system?= =?UTF-8?q?=20link,=20single-burner=20note,=20wiki=20links?= MIME-Version: 1.0 Content-Type: text/plain; charset=UTF-8 Content-Transfer-Encoding: 8bit --- 23-Cooking/Frameworks.md | 9 +++++---- 1 file changed, 5 insertions(+), 4 deletions(-) diff --git a/23-Cooking/Frameworks.md b/23-Cooking/Frameworks.md index 43c722e..09aac09 100644 --- a/23-Cooking/Frameworks.md +++ b/23-Cooking/Frameworks.md @@ -1,10 +1,12 @@ -## Step 1: Stovetop & Microwave Cooking Frameworks +## Cooking Techniques -To build a meal without an oven, you must manage two distinct heat sources: the **Skillet** (conductive heat for browning and searing) and the **Microwave** (dielectric heating for internal cooking and rehydration). +This note covers the three core techniques. The [[Weekly Planning Template]] is the entry point for using them in a meal plan. + +**Single-burner note:** The One-Pan Sear and Steam-Sauté both work on a single burner. The Starch-Buffer requires a microwave and is optional — if no microwave is available, cook your starch on the burner before cooking your protein, then set it aside. ### The "One-Pan" Sear (Skillet) This is the fundamental method for high-protein meals. The goal is to develop a "crust" on the protein through the Maillard reaction. -* **The Logic:** Pat your protein (Chicken, Steak, Fish) [[Bone-Dry Patting]]. Heat your skillet with a [[High Smoke Point Fats]] until it shimmers. +* **The Logic:** Pat your protein (Chicken, Steak, Fish) [[References/Bone-Dry Patting|bone-dry]]. Heat your skillet with a [[References/High Smoke Point Fats|high smoke point fat]] until it shimmers. * **The Execution:** Sear the protein until it releases naturally from the pan. Remove it to a plate, then immediately toss your produce into the leftover rendered fat and juices to pick up the flavor. ### The "Steam-Sauté" (Skillet + Lid) @@ -16,4 +18,3 @@ This is the best method for "hard" vegetables like broccoli, carrots, or caulifl Because a skillet only has so much surface area, the microwave acts as your secondary processor to handle the bulk components. * **The Logic:** While the skillet handles the "flavor" (protein and veg), the microwave handles the "volume" (starch). * **The Execution:** Use the microwave to steam potatoes (diced with a splash of water), rehydrate rice, or soften "zoodles" or grain pouches. This ensures all components of the meal reach the plate at the same temperature. -