There are many ways to transform your cooking and baking in order to create heart-healthy,
fat-free or low-fat dishes without sacrificing the flavor. There are simple techniques and cookware that you can use to cook, sauté, caramelize and bake without using added fats such as oil or butter.
To start, it is helpful to have a good-quality nonstick pan or pot. Investing in just one high quality nonstick pan, such as a copper chef pot and pan that can be used for most dishes is a good place to start. This is a nonstick pan that prevent sticking without oil, while distributing heat evenly. and can also withstand heat up to 850 degrees.
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Sauté:

Replace the oil in sautéing with little water. Heat the skillet first, and then add a small amount of liquid,
about a tablespoon to start with, depending on how much you are cooking. Stir often to cook evenly.
To cook the food and absorb the liquid faster, cover the pan with a lid or leave uncovered to cook slower.

Steaming:

Steaming is a basic and simple way to cook without adding fat, while retaining the important nutrients,
color and flavor. You can use an electric steamer or a steamer basket in a pot with a small amount of water
over a medium heat. Bring water to a simmer for just long enough to cook and steam food depending on your recipe.