⚡ Block 3–4 Quick Reference — Heat & Cooking Methods
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Block 3 Recipes
| Session | Dish | Method | Link |
|---|---|---|---|
| Session 9 | Sautéed Chicken Breasts with Pan Sauce + Sautéed Zucchini + Pilaf-Style Rice | Sauté | Chicken · Zucchini · Rice |
| Session 10 | Roasted Pork Chops with Apple-Shallot Pan Sauce + Roasted Broccoli | Roast (dry) + deglaze | Pork Chops · Broccoli |
| Session 11 | Braised Chicken Thighs with Tomatoes and Capers + Creamy Polenta | Braise (wet) | Recipe · Polenta |
| Session 12 | Perfect Poached Salmon + Fish en Papillote + Stir-Fried Bok Choy + Coconut Rice | Poach / Steam / En Papillote | Salmon · Bok Choy |
| Service 3 | Spatchcocked Roast Chicken + Roasted Potatoes + Celery, Parmesan & Walnut Salad | Roast | Chicken · Potatoes |
Block 4 Recipes
| Session | Dish | Method | Link |
|---|---|---|---|
| Session 13 | Pan-Seared Steak (Butter Basted) + Mashed Potatoes + Green Beans | Sear (cast iron) | Steak · Mash · Beans |
| Session 14 | Crispy Pan-Seared Salmon + Roasted Asparagus + Arugula Salad | Sear (fish) | Salmon · Asparagus |
| Session 15 | Broiled Miso-Glazed Salmon + Bok Choy + Steamed Rice | Broil | Salmon · Bok Choy |
| Session 16 | No-recipe recap cook — use what's in your fridge | Your choice | — |
| Service 4 | ⏰ Braised Short Ribs + Creamy Polenta + Roasted Root Veg | Braise | Ribs · Polenta · Veg |
Key Reminders
- Before every session: Hone the knife. Pat proteins completely dry.
- Don't crowd the pan. One layer, high heat, batches if needed.
- Session 16 is a freeform cook — close the recipes, use the techniques.
- Project session short ribs: 3–4 hours. Start early. Internal temp 200°F+ for full collagen breakdown.