3. Want less fat? Use nonstick

pans

"Using nonstick pans lets

you use less oil or butter, which means healthy cooking. To get great

flavor, what you really need is a good sear. And a good sear doesn't

necessarily require lots of fat in the pan," notes Oliver. "When

you do this properly, not only do you end up with glorious, flavorful

food, but you also seal the juices and the nutrients right in with the

flavor and you're cooking healthy food as well."

The Jamie Oliver Professional

Series nonstick pans are extremely durable and feature T-Fal's Metal

Safe Nonstick coating. Oliver tested these pans in his London restaurant

and they stood up to the hard knocks of a professional kitchen.

4. Your mum was right! The

gear's the thing

"You don't have to

go crazy buying equipment, all you need to cook well is a good set of

pots and pans (I'm partial to my own!), a couple of good knives,

including an eight-inch chopper, a heavy mortar and pestle, a set of tongs

and a speed peeler," says Oliver.

5. So what's for dinner?

"This is the fun part

-- planning what goes into the pan. Think seasonally and try to shop for

organic products if you can when you're at the market," Oliver

urges. "Be intuitive; pan-frying is a fast cooking method, so you

want things that are thinly sliced and cook quickly (unless you are finishing

in the oven.) You can also score thicker cuts of meat and fish to speed

up the cooking time and add more surface area to the food. But what gets

me going? Chicken marinated in some fresh herbs and garlic that you've

pounded in a mortar and pestle. Steaks that have been liberally seasoned

with salt and freshly cracked pepper. Or this fantastic salmon dish that

I am including a recipe for below. "Go ahead guys. Get stuck in!"

Jamie Oliver's Pan Roast

Salmon with Green and White Asparagus, Rosemary, Wrapped in Bundles with

Pancetta and Red and Yellow Cherry Tomatoes

"The lovely thing about

this recipe is that everything in the pan takes the same time to cook,"

Oliver comments. "Try to get the salmon cut no more than an inch

thick or it might need a little longer."

Serves 2

16 spears of asparagus - green

or white or a mixture of both

2 sprigs of fresh rosemary

6 slices of pancetta

2 thin salmon fillets, weighing

around 7 ounces each

sea salt and freshly ground

black pepper

olive oil

a handful of red and yellow

cherry tomatoes

a small handful of Kalamata

olives

1/2 a lemon

Preheat your nonstick T-FAL

frying pan until the Thermo-Spot turns solid red.

Snap the woody bottoms off

the asparagus spears and divide the tops into 2 bunches. Add a sprig of

rosemary and wrap each bunch up in 3 slices of pancetta to form a neat

bundle.

Season the salmon steaks with

sea salt and freshly ground black pepper and drizzle with a splash of

olive oil. Place the salmon in the hot pan with the cherry tomatoes, the

olives and the two bundles of asparagus and fry on each side, turning

the asparagus over in the pan from time to time so that the pancetta and

salmon brown evenly.

the pancetta should be lovely and crisp, the asparagus just cooked and

the cherry tomatoes softened and bursting with sweet sticky juices. Squeeze

the 1/2 lemon over the whole dish to finish off, and tuck in!

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