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COOK BEEF, PORK & POULTRY WITHOUT GREASE
Pre-heat your pan on medium for 3-4 minutes.  The pan is ready when you can sprinkle a few drops of water in the pan and they "dance."  Once the pan is hot, place the meat in the pan, pressing it against the bottom of the pan.  The meat will temporarily stick.  You should not move the meat until it is ready to turn.   After 4-5 minutes try to lift a corner of your meat.  Do not force; the meat releases itself.  Sear the other side.  If meat is not done or if it is a roast, cover the pan and reduce heat to LOW until cooked.