Healthy Quick Broil Cooking Method

Healthy cooking methods are essential to minimizing nutrient loss and maximizing the nutrients retained in the food we eat. Not only does my Quick Broil method result in the juiciest, most flavorful fish and meats, but it's especially quick-a real bonus in the summer months when we want to avoid overheating the kitchen!

How To Quick Broil

When quick broiling fish, I put the oven rack right beneath the broiler.

For chicken, I put the rack down closer to the middle of the oven, so the top of the meat doesn't burn before the meat is cooked all the way through. When cooking chicken or other meats, I also turn the broiler down to low after it has preheated.

Place an oven safe, shallow metal pan under the broiler and preheat on high for 5 to 10 minutes. It is important that the pan is metal, preferably stainless steel. The broiler will heat up so quickly, you won't need to have it on for very long.

Let the pan get very hot under the heat. The time of preheating the broiler and pan can easily be used to prepare your ingredients. Many of our recipes are simple enough to complete this in the time it takes for the pan to get hot.

Once the pan is very hot, pull out the oven rack sufficiently to place your seasoned meat or fish on the hot pan. You do not need any oil in the pan for this cooking method. Because the pan surface is so hot, it immediately seals the bottom of the fish or meat, which retains the juices and keeps the it from sticking. Slide the oven rack back in, so the pan with the meat or fish on it is again directly under the broiler.

The meat or fish is now cooking rapidly from both sides, so it does not need to be turned, and it will be done very quickly. For fish, the cooking time can be as quick as 1-2 minutes, depending on the thickness. Chicken can be cooked in as little as 15 minutes. Leaving the skin on the breast helps to keep it nice and juicy while cooking; simply remove the skin before eating.

Note: The Quick Broil Method was developed by Whole Foods

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