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 meat, fish, and poultry but it's especially quick—a real bonus in the summer months when we want to avoid overheating the kitchen!
To Quick-Broil, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be about 5 inches from the heat source. Use the time it takes to preheat the pan to prepare the ingredients in the recipe.
When pan is hot, use a hot pad and pull it away from the heat and place the meat, fish, or poultry on the hot pan. Slide the oven rack back in, so the pan is again directly under the broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly. Fish can be cooked as quickly as 3 minutes and chicken in 10 minutes. Follow the recipe for specific cooking times. Because the pan surface is so hot, it immediately seals the bottom of the meat, fish, or poultry, which retains the juices and keeps them from sticking.
Following are some great recipes that use this cooking method.