Create a non-stick cooking surface
If you are trying to decrease the amount of oil you use in your cooking, you might want to try a dry saute. The trick of a dry saute is preparing the cooking surface. When a cool pan is heating up the molecules of the surface are expanding and contracting and if you place your food in too early, those molecules will "grab" on to the food, causing it to stick. In order to have a successful dry saute, you'll need to first, have a uniformly heated cooking surface and second, remember to continually stir your food.
How do you know when your surface is heated and ready for food? Easy - use the water test. Put your pan, saucer, or whatever you are cooking with over high heat. After a minute or so, drip a tablespoon or so of water in the pan. If the water simply sizzles, it is not ready.
Wait another couple of minutes and try again. If the water rolls around in the pan like a mercury ball, you're set to go. Remember to pull the heat down to medium-high to after adding your vegetables in as you typically don't need a high heat to begin cooking.
If your food does begin to stick a little, simply add a tablespoon of water or vegetable broth and keep things moving around in the pan with a spatula. This dry method is a great way to condense flavors and keep calories and fat lower in your meals.