If you're looking for a substitute for cooking oil in a non-stick pan that can make food less oily when cooked, there are a few alternatives you can consider:
Cooking Spray: Non-stick cooking spray is designed specifically for use with non-stick pans. It provides a thin, even coating that helps prevent sticking without adding a lot of oil. Be sure to choose a cooking spray that is labeled as suitable for high-heat cooking to avoid any potential issues.
Broth or Stock: For sautéing vegetables or meats, you can use vegetable, chicken, or beef broth instead of oil. It adds flavor and moisture to the food without adding much fat. Keep in mind that the liquid will evaporate faster than oil, so you might need to add more as you cook.
Water or Wine: When sautéing vegetables, you can use a small amount of water or wine to keep them from sticking. Just be cautious, as these liquids will evaporate quickly, and you might need to add more as you cook.
Cooking Wine or Vinegar: A small amount of cooking wine or vinegar can be used to deglaze the pan or add some acidity to the dish. This can help reduce the need for excessive oil.
Citrus Juice: Lemon or lime juice can add a burst of flavor to your dish and can reduce the need for additional oil. They work well for sautéing fish, seafood, or vegetables.
Non-stick Pans with Ceramic Coating: If you want to avoid using oil altogether, you can try using a non-stick pan with a ceramic coating. These pans often require little to no oil for cooking and provide a non-stick surface.
Remember that the choice of substitute depends on the type of dish you're preparing and personal preferences. While these alternatives can reduce the amount of oil in your cooking, they might not provide the same level of flavor and browning that oil does. Experiment with different options to find the one that works best for your taste and dietary preferences.