Some selected notes from Cookwise
Seriously paraphrasing Shirley Corriher from her book Cookwise:
Vegetables:
Cooking destroys cell structure, evaporates moisture, and can convert starches to sugar. (ex of good roasting vegetables: onions, carrots, sweet peppers, fennel, root vegetables (yellow, orange, orange-red vegetables). Don't roast too low temperature.
Cooking Example: Onion halves: 350 F, rubbed with OO, cut side down, 1 hour
Cooking Example: Asparagus: High heat 500 F, 2 Tbl flavored oil, 5-7 minutes
Cabbage, cauliflower, broccoli, brussel sprouts, kale, mustard, rutabagas, collards, turnips, green beans do not do well with extended cooking. Hydrogen sulfide gases increase with extended cooking.
Cooking Example: Boil small pieces of broccoli in salted water, usually under 7 minutes to avoid color change.
Meats:
Low-temperature slow roasting produces even cooking, juiciness and tenderness (internal temperature not greater than medium rare)
You can do this two ways:
Sear outside of meat in skillet, then roast at 200 F until internal temperature is reached.
OR
Slow roast at 200 degrees until 20 degrees BELOW desired end temperature, then finish roasting at 500 degrees
Porterhouse Steak: quick grill, broil or pan-broil to keep internal juices from evaporating, no need to melt connective tissue
Shoulder Roast with lots of connective tissue. Need to cook long enough and high enough to melt connective tissue and tenderize (usually needs fluid)
Chuck Roast: middle of the road...has different types of muscles, so tenderness will not be consistent overall as some tissues will melt before others.
Chicken can be fast roasted at 500 degrees for 40-50 minutes.