Lean and Green Hacks: How to Prevent Food from Sticking
Step 1: Seasoning!
Nope, not product placement, but reality. Good seasoning, on both sides of whatever you are cooking is necessary to not only add flavor, but to help both create a barrier between your pan and the product. Even if it's just salt and pepper, you need something.
Step 2: Hot Pan, Cold Fat
It's as simple as it sounds. The pan needs to be hot and the fat needs to be cold. As soon as you put the fat in, put the food in!
Step 3: Let it Be
Give the food enough time to cook. Often, we try to force food from releasing before it is time and WE actually are the ones that cause the stick! Let the "crust" form and the food will release when it is ready- with a few exceptions.
Tender things like eggs or scallops should be put in the pan and then either gently shaken by swirling or shaking the pan (as with scallops) or otherwise moved around with a spatula (as with eggs).