Preventing food from sticking to the bottom of a non-stick pan or wok without using oil or butter can be a bit challenging, as fat acts as a natural lubricant to reduce sticking. However, here are a few techniques you can try:
Preheating the pan: Ensure that the pan is properly preheated before adding the food. Preheating allows the surface of the pan to expand and create a temporary non-stick effect. You can test the readiness of the pan by sprinkling a few drops of water on the surface—if the water droplets sizzle and evaporate quickly, the pan is likely ready.
Utilizing natural food moisture: Some foods naturally release moisture during the cooking process. For example, vegetables like mushrooms, zucchini, or tomatoes contain water that can help create a steam barrier between the food and the pan. Cook these types of foods in the pan without adding any additional liquids.
Using broth or stock: Instead of using oil or butter, you can cook certain foods in a small amount of vegetable or chicken broth. The broth can provide some moisture and prevent sticking. However, keep in mind that this method may not work for all types of foods and might affect the flavor profile.
Non-stick cooking sprays: While it's not entirely oil or butter-free, non-stick cooking sprays use a minimal amount of oil and can help reduce sticking. They provide a light coating on the pan's surface without using excessive amounts of fat.
Silicone baking mat: If you're cooking in the oven, using a silicone baking mat on your baking sheet or tray can prevent food from sticking. The silicone mat creates a non-stick surface, eliminating the need for oil or butter.
Remember that using a small amount of oil or butter in a non-stick pan is generally safe and helps improve cooking results. However, if you're looking for oil-free or low-fat cooking methods, the techniques mentioned above can be helpful alternatives.