The key to non-stick cooking is to heat up the pan enough before adding oil. This allows the microscopic "teeth/pits" on the surface of the to pan close up as the metal expands from heating.
Only after reaching this point, add oil. If the recipe calls for a lower heat, the pan will still remain non-stick even if you let it cool down, now. Otherwise, these teeth/pits will bite down on the food that is being cooked.
Use the "water test" to know when the pan is hot enough to add oil. Besides being fascinating to watch, passing the water test ensures the pan becomes amazingly non-stick.
When the pan is hot enough, water will ball up like mercury and slide around the pan without evaporating. The temperature required is pretty high, but I've found the non-stick properties remain if I add the oil and let the pan cool to the cooking temperature I want.
Note: preheating the pan like this applies to non-stainless steel pans, but water only balls up like mercury on stainless steel. Also this may not be safe to do on a Teflon-coated pan.
Detailed explanation of how/why this works: On properly heating your pan