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update Frameworks — add system link, single-burner note, wiki links

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Spencer Grimes
2026-03-25 16:38:04 -05:00
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23-Cooking/Frameworks.md
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## 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) ### 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. 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 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) ### The "Steam-Sauté" (Skillet + Lid)
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Because a skillet only has so much surface area, the microwave acts as your secondary processor to handle the bulk components. 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 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. * **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.