(c) Panfrying or saut†ing. Panfrying or sauting is recommended for cooking
juicy vegetables, particularly those that are shredded. Place them in a covered pan with a small
amount of fat. This way they will cook more or less in the steam from their own juices. Serve
the liquid with the vegetables so that any minerals and vitamins are consumed with the
vegetables. You may panfry or saut vegetables such as cabbage, corn, onions, mushrooms,
squash, tomatoes, and white potatoes on top of the range. Do not overcook or cook at too high a
temperature or you will destroy vitamins and lose minerals.
(d) Steaming. When vegetables are cooked under pressure in a steam cooker,
there is minimal loss of minerals or vitamins. Another advantage of steaming is that the
vegetables keep their original shape. Steam them only until they are slightly undercooked. The
remaining heat in the vegetables will complete the cooking. TM 10-412 gives guidelines for
using steam cookers.
(e) Deep-fat Frying. Potatoes, onions, and eggplant are often deep fat fried.
These items may be fried without first partially cooking them. Some recipes, such as that for
rissole potatoes, call for browning the vegetable in deep fat and then placing it in the oven to
(8) Frozen Vegetables. A variety of frozen vegetables is available year-round. The
vegetables come ready to cook. No time is required for cleaning, peeling, or other preparation.
Usually they are boiled or steamed. Some rules for preparing and cooking frozen vegetables are
(a) Preparing. Frozen vegetables are perishable. Keep them frozen until cooking
time except for leafy green vegetables and corn on the cob. Let these vegetables thaw partially
so that the outside will not overcook before the inside defrosts.
(b) Cooking. Add frozen vegetables to boiling, salted water. Start the cooking
time when the water comes to a boil the second time. Break up solid blocks of vegetables by
tapping the package lightly before opening. This will shorten defrosting time in the water.
Follow the guidelines on the package or in TM 10-412 for the cooking time and the amount of
water to use. Do not overcook!
(9) Canned Vegetables. Commercially canned vegetables are harvested at the peak of
their maturity and are processed within a few hours of harvesting. The vegetables are high
quality; therefore, with proper heating and seasoning, they are highly acceptable. Canned
vegetables require no further cooking. Prepare them in small batches to keep them from
breaking up and becoming discolored. For further information on preparing canned vegetables,
see TM 10-412.
(10) Dried Legumes. Dried legumes, such as navy beans, kidney beans, lima beans,
and black-eyed peas, are a source of protein. Legumes should be simmered and not boiled.
Boiling will toughen the protein. TM 10-412 has several recipes for dishes made with dried