From the Dietitian: Cast away mealtime stress with cast iron
Cooking with cast iron can seem intimidating to many people. However, cast-iron pan cooking can be a fun and tasty way to prepare some great dishes. If you are feeling a little unsure or are curious about cast-iron cooking, here is some information to know before you get started.
There are many benefits to cooking in a cast-iron pan, including the fact that it is chemical free. Cast-iron pans are not coated with any special chemicals to keep them non-stick. As an added benefit, some of the iron from the pan can get absorbed into your food, adding a nutrient boost. There are many different types of cast-iron pans, so you can find one to fit your individual needs, from stewing in a Dutch oven to making pancakes on a flat griddle, or even just making eggs in your regular skillet. The best part is that all of your cast-iron cookware can be used on both the stove and in the oven.
Investing in a good cast-iron pan can give you a great cooking tool for life. As long as you care for your cast iron properly, it can last many lifetimes. To care for your cast-iron pan follow these simple tips:
Make sure to season your new cast iron before its first use: To do this apply a thin layer of oil or other type of fat to the pan, inside and out. Then place your pan upside down with a rimmed baking sheet on the rack underneath in a preheated oven and bake for about 1 hour at 450-500 degrees. Allow to cool completely.
Clean your cast iron with care: Your cast-iron pan should never go in the dishwasher; it should always be cleaned by hand. Sometimes all it takes to clean your pan is to wipe it out with a clean paper towel. If there is some stuck-on food, you can rinse your pan under hot water while using a non-abrasive scrub to loosen any food particles. After rinsing it with hot water, it is always a good idea to give it a good wipe with some oil to keep a good layer of seasoning.
If you regularly cook with your cast iron and follow proper cleaning instructions, you should not have to fully re-season your pan very often – meaning this is a low-maintenance kitchen tool.
Not sure where to get started? Try this Zucchini-and-Onion Frittata breakfast recipe: https://www.hy-vee.com/recipes-ideas/recipes/zucchini-and-onion-frittata. This recipe has eggs for a good protein source and is full of nutrient-rich vegetables. Plus this recipe showcases the versatility of the cast-iron skillet by having you cook with it on the stove and then transferring it to the oven.
Have a question for your Hy-Vee Dietitian? Contact Anne at acundiff@hy-vee.com or call her at 515.695.3794. Your question will be answered and may be featured with your permission.
This article originally appeared on Des Moines Register: From the Dietitian: Cast away mealtime stress with cast iron
