Oil-free Sautée & Developing Flavor
Cooking without oil is no more difficult than using oil to develop deeper flavors. We just need to get comfortable with the sticking part and deglazing to release, which is really what develops deeper flavor, not the oil.
The Chile Bean Chili recipe, instructional photos and video show how to sautée without oil and develop flavor. This oil-free sautée technique can be applied to many other sauce dishes and soups that start with the aromatic vegetables like, onion, garlic or mirepoix.
The Cookware
Heavy stainless steel clad pans, like All-Clad, and enameled cast iron pans (like Le Creuset) both work well with this technique varying slightly with the pan pre heat. Stainless steel cookware tends to cook faster than enameled cast iron. The exact heat level will also depend on the range you have. Some are notably hotter or cooler on the medium setting. Adjusting the heat during the cooking process may be needed to achieve optimum results.
Stainless Steel pan: Heat the saucepan to medium-low heat. Test the pan with a little water. The water should bead up and dance across the pan surface before adding food to the pan. If needed increase heat to medium and test again.
Non-stick or Enameled pan: Heat the pan to medium with 2 or 3 tablespoons of water. When the water starts to boil (about 3–5 minutes) the pan is ready to add the onions. Don’t let the water evaporate before adding food to the pan.
Start the Oil-free Sautée with the Onions
Heating the pan properly is key to a good start for any dish. Proper heating methods change slightly with the cookware you are using as noted above.
Once the onions are added to the pan, spread the onions to make a single layer and let them pick up color before stirring. This stage brings out the natural sugars and builds the flavor. Continue to stir the onions as needed. Some recipes call for the onions to become translucent and some recipes for caramelized or browned. Browning will take a little longer.
Next comes the Grated Garlic
About 3–5 minutes later, the grated garlic can be added to the center of the pan. The garlic isn’t sautéed. Instead the grated garlic is pushed down on the pan surface with the edges of a wooden spatula to form a layer which will start to caramelize and stick to the pan bottom. This is good. The liquid that comes after the dried spices if using will lift the garlic and release that mellow golden flavor into the sauce. This step is called deglazing.
Toasting the Spices
For some dishes toasting the spices really adds an extra layer of flavor, especially true for chilies and curry stews. To toast the spices, clear an area of the pan and sprinkle in the dried spices. Allow spices to just start to smoke, then stir into the onion and garlic mixture. Add a little broth, to release the spices and onion mix from the pan surface (deglaze).
Continue with the rest of the ingredients and instructions in your recipe to make the sauce and/or dish.
