## Cooking Techniques

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) [[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)
This is the best method for "hard" vegetables like broccoli, carrots, or cauliflower that usually take too long to cook through in a pan.
* **The Logic:** You use a small amount of liquid to cook the interior of the food with steam, then evaporate the liquid to brown the exterior.
* **The Execution:** Place your produce in the skillet with a tablespoon of fat and two tablespoons of water. Cover with a tight lid for 3–5 minutes. Remove the lid, let the remaining water evaporate, and sauté until the edges are crisp.

### The "Starch-Buffer" (Microwave)
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.