IN THE KITCHEN EXERCISES & RECIPES TO ACCOMPANY Nutrition for Foodservice and Culinary Professionals 8th Edition Karen Eich Drummond Ed.D., R.D., L.D.N., F.A.D.A., F.M.P. Lisa M. Brefere C.E.C., A.A.C. This book is printed on acid-free paper. Copyright © 2014, 2010, 2007 by John Wiley & Sons, Inc. All rights reserved Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 750-4470, or on the web at www.copyright.com. 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Library of Congress Cataloging-in-Publication Data: ISBN: 978-1-118-50696-7 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 CHAPTER 1: IN THE KITCHEN: NUTRIENT COMPARISON OF RECIPES In the Kitchen Recipes Broccoli Cheese Soup Yield: 7 1-cup servings Ingredients 2¼ cups chicken stock 1½ cups carrots, ¼ diced ¾ cup onions, chopped 1 oz. margarine or butter 2 ounces enriched all-purpose flour 1 cup lowfat 1% milk, hot 1/8 teaspoon salt White pepper, to taste Hot pepper sauce, to taste 10 oz. reduced fat Cheddar cheese, shredded 8 oz. frozen chopped broccoli or 2 cups fresh chopped broccoli Directions 1. In a heavy pot, bring chicken stock to a boil. 2. Add carrots and onions. Boil until vegetables are tender, about 10 minutes. 3. In a separate heavy pot, melt margarine or butter. Whisk in flour and cooks for 2 minutes. Do not brown. 4. Slowly add hot milk, and continue to whisk until smooth. 5. Slowly add stock and vegetables. 6. Add salt, pepper, and hot sauce. Whisk to blend. Simmer until thickened, about 10 minutes, whisking occasionally. 7. Add cheese, whisking occasionally until cheese is melted. 8. Add broccoli and stir occasionally. 9. Serve hot. 1 Grilled Chicken on Garden Greens with Herb Sherry Vinaigrette Yield: 6 servings Ingredients 6 chicken breasts, 6 oz. each 1 tablespoon thyme 1 lemon zest 6 sprigs chives, chopped ½ cup olive oil 2 pounds of assorted seasonal garden greens, romaine, arugula, and baby spinach 1 /3 cup sherry vinegar 1 lemon, juiced ½ shallot, finely minced 1½ teaspoon oregano, chopped 1½ teaspoon basil, chopped 1 tablespoon honey ½ cup extra virgin olive oil Directions 1. Marinate the chicken with thyme, lemon zest, chives, and olive oil for 20 to 30 minutes. 2. Wash the greens. 3. Arrange the greens in six salad bowls and refrigerate. 4. In a bowl place the sherry vinegar, lemon juice, shallot, oregano, basil, and honey. 5. Slowly whisk the olive oil into the mixture until emulsified. Chill. 6. Grill the chicken until done, and arrange on salad. 7. Drizzle the salads with the vinaigrette and serve. Penne and Cheese with Vegetables Yield: 6 ¾-cup servings Ingredients 2 cups dry whole wheat penne Nonstick cooking spray ½ cup chopped onions ¾ cup diced red and green bell peppers ½ cup evaporated skim milk 1 medium egg, beaten ¼ teaspoon white pepper 1¼ cups (4 oz.) sharp cheddar cheese, finely shredded, low fat ¼ cup Parmesan cheese, shredded Directions 1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside. 2. Spray a casserole dish with nonstick cooking oil spray. Preheat oven to 350°F. 3. Lightly spray saucepan with nonstick cooking oil spray. 4. Add onions and peppers to saucepan and saute for 3 to 4 minutes. 5. Combine macaroni, onions, peppers, evaporated skim milk, egg, pepper, and cheddar cheese, and mix thoroughly. 6. Transfer mixture into casserole dish. Sprinkle top with Parmesan cheese. 7. Bake for 25 minutes or until bubbly. Let stand for 2 to 3 minutes before serving. 2 Warm Baked Apples with Dried Cherries and Raisins Yield: 6 servings Ingredients Nonstick cooking spray 6 Granny Smith or Golden Delicious apples 3 tablespoons frozen orange juice concentrate 1 cup dried cherries and raisins 6 teaspoons honey Directions 1. Spray six cupcake molds to prevent sticking. Preheat oven to 300°F. 2. Use a melon baller to scoop out the stem and core of each apple. Poke a few holes into the top of each apple with a fork to prevent the heat from splitting them. Place into cupcake molds. 3. Place a half tablespoon of orange juice concentrate into the center of each apple. Fill with dried fruits and then drizzle each apple with 1 teaspoon honey. 4. Bake at 300°F for 30 minutes or until apple is soft. Serve warm. Fruit and Oatmeal Bars Yield: 12 servings Ingredients 1 tablespoon vegetable oil 2 cups quick-cooking oats ½ cup mixed seeds, such as pumpkin, sunflower, and sesame 6 tablespoons neutral tasting vegetable oil 1 /3 cup honey 1 /3 cup dark brown sugar 1 /3 cup maple syrup Pinch of salt 1½ cups mixed dried fruit such as dried apricots, pineapple, and raisins (at least three kinds, cut into small dime-size pieces if large) 1 teaspoon ground cardamom or cinnamon Directions 1. Heat oven to 350°F. Line a 9-inch square baking pan with parchment paper or foil, letting a few inches hang over side of pan. Brush with 1 tablespoon of oil. 2. Spread oats and seeds on a sheet pan and toast in the oven just until golden and fragrant, 6 to 8 minutes, shaking pan once. 3. In a saucepan, combine oil, honey, brown sugar, maple syrup, and salt. Stir over medium heat until smooth and hot. 4. In a mixing bowl, toss together the toasted oats and seeds, dried fruit, and cardamom, or cinnamon. Pour hot sugar mixture over and stir until well combined. 5. While mixture is warm, transfer to prepared pan, pressing into pan evenly with an offset spatula. 6. Bake until brown, about 25 to 30 minutes. Transfer pan to a rack and let cool. Using the overhanging foil or paper, lift out of pan and place on a work surface. Cut into 12 bars. 3 In the Kitchen Activity Below are two charts showing the nutrients in the recipes you prepared. The top chart shows the macronutrients: carbohydrate, fat, and protein. The macronutrients are all measured in grams, which are shown as g in the chart. One paperclip weighs about 1 gram. Fiber, a type of carbohydrate, is also shown. The bottom chart shows a few micronutrients: vitamin A, vitamin C, sodium, and iron. All the micronutrients, except vitamin A, are measured in milligrams, which is shown as mg in the chart. One milligram is 1/1000th of a gram. Vitamin A is measured in micrograms (mcg), which is even smaller than a milligram. Use the nutrient information below, to answer the following questions. When you see “% RDA or AI” in the chart, it is based on a 19- to 30-year-old male. Recipe Broccoli Cheese Soup Kcal. 241 Carbohydrate 15 g Fiber 2g Fat 14 g Grilled Chicken on Garden Greens with Herb Sherry Vinaigrette Penne and Cheese with Vegetables Warm Baked Apples with Dried Cherries and Raisins Fruit and Oatmeal Bar 409 6g 2g 27 g 234 31 g 1g 6g 164 43 g 5g 0g 279 54 g 5g 6g Vitamin A 471 mcg 53% RDA 123 mcg 14% RDA 130 mcg 14% RDA 5 mcg 0% RDA 35 mcg 4% RDA Vitamin C 15 mg 17% RDA 18 mg 20% RDA 12 mg 13% RDA 11 mg 12% RDA 1 mg 0% RDA Recipe Broccoli Cheese Soup Grilled Chicken on Garden Greens with Herb Sherry Vinaigrette Penne and Cheese with Vegetables Warm Baked Apples with Dried Cherries and Raisins Fruit and Oatmeal Bar 4 Protein 15 g 27% RDA 35 g 63% RDA 14 g 25% RDA 1g 0% RDA 7g 13% RDA Sodium 642 mg 43% AI 105 mg 7% AI 257 mg 17% AI 4 mg 0% AI 87 mg 6% AI Iron 1 mg 13% RDA 3 mg 38% RDA 1 mg 13% RDA 1 mg 12% RDA 3 mg 38% RDA 1. Which recipe is highest in kcalories? 2. Which recipe is lowest in kcalories? 3. Which recipe is highest in fiber? 4. Which recipe is highest in fat? Which ingredient likely contributed the most fat? 5. Which recipe is lowest in fat? 6. Which recipe is highest in protein? 7. Which recipe contains the most vitamin A? Which recipe has the most vitamin C? 8. Which recipe contains the most sodium? Which recipe has the most iron? 5 CHAPTER 2: IN THE KITCHEN: MYPLATE BOX LUNCH In the Kitchen Activity 1. Given a variety of ingredients, prepare a cold box lunch using MyPlate for guidance (see page 35 of the text). Your lunch must include at least one serving from each food group, except for protein. You need to have at least two servings from the protein group. Your lunch should also be limited in the amount of solid fats or added sugars. Your box lunch will be evaluated as to how well it meets current dietary recommendations, as well as taste, appearance, and creativity. 2. After you have made your box lunch, fill in columns one and two of the following table. Does your box lunch include: Serving Included? (Yes or No) 1 serving of vegetables 1 serving = ½ cup of raw or cooked vegetables or vegetable juice, or 1 cup of leafy salad greens 1 serving of fruits 1 serving = ½ cup of raw or cooked fruit or 100% fruit juice, ¼ cup dried fruit 1 serving of grains 1 serving = 1 slice of bread (preferably whole grain), ½ cup of cooked rice or pasta 6 Describe Portion Size and Ingredients 1 serving of dairy 1 serving = 1 cup of milk, yogurt, or fortified soymilk, 1½ ounces natural or 2 ounces processed cheese 1 serving of protein 1 serving = 1 ounce of lean meat, poultry, or fish; 1 egg; 1 tablespoon peanut butter; ½ ounce nuts or seeds; ¼ cup beans or peas 3. List below any ingredients that contain solid fats or added sugars, then check the appropriate column. Solid fats are fats that are solid at room temperature, like butter, beef fat, milk fat, and shortening. Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared. Drinking fat-free milk or sugar-free drinks, and eating lean beef, skinless chicken, or unsweetened or fresh fruit, are ways to consume less solid fats and added sugars. Ingredient Added Sugar Solid Fat Your instructor will use this form to evaluate your box lunch. You may be asked to use this form as well, to evaluate box lunches made in your class. Box Lunch Evaluation Form Exceeds Requirements 5 points Number of Servings of MyPlate Food Meets Requirements 3 points - Contains more - Contains at than 1 serving least 1 serving of fruit or from each 7 Does Not Meet Requirements 1 point - Does not contain a full serving from Ratings Group A _____ Group B _____ Groups vegetables - Contains at least 1 serving of whole grains group - Contains at least 2 servings of protein each group - Does not contain at least 2 servings of protein Group C _____ Group D _____ Group E _____ Amount of Solid Fats or Added Sugars - Contains minimal solid fats or added sugars - Contains moderate amounts of solid fat or added sugars - Contains 5 or more ingredients with solid fat or added sugars Group A _____ Group B _____ Group C _____ Group D _____ Group E _____ Appearance Very attractive Attractive Unappetizing looking Group A _____ Group B _____ Group C _____ Group D _____ Group E _____ Taste/Flavor Tasted great Good taste/flavor Flavor did not appeal to me Group A _____ Group B _____ Group C _____ Group D _____ Group E _____ Creativity Overall very creative Creative Lacks creative elements Group A _____ Group B _____ Group C _____ Group D _____ Group E _____ 8 Overall Ratings: Group A _____ Comments: ________________________________________________ Group B _____ Comments: ________________________________________________ Group C _____ Comments: ________________________________________________ Group D _____ Comments: ________________________________________________ Group E _____ Comments: ________________________________________________ 9 CHAPTER 3: IN THE KITCHEN: WHOLE-GRAIN AND HIGH-FIBER COOKING In the Kitchen Recipes Traditional Rice Pilaf/ Cracked Wheat Pilaf (Group A) Yield: twelve 4 oz. servings Ingredients 2 ounces butter 3 ounces onions, fine dice 2 cups long-grain white rice 3½ cups chicken stock or water, boiling Salt to taste Directions 1. Heat the butter in a heavy saucepan. Add the onion and sauté until it begins to soften. Do not brown. 2. Add the rice, without washing. Stir over heat until the rice is completely coated with butter. 3. Pour in the boiling stock or water. Return the liquid to a boil with the rice. Taste and adjust seasonings. Cover tightly. 4. Place in a 350 degree oven and bake 18 to 20 minutes or until the liquid is absorbed and the rice is dry and fluffy. Taste the rice to make sure it is done. 5. Fluff with a fork and serve. For Cracked Wheat Pilaf, using 2 cups cracked wheat instead of long-grain rice. Smoked Chicken Noodle Soup/Smoked Chicken Soup with Lentils (Group B) Yield: twelve 1-cup servings Ingredients 2½ quarts chicken stock 5 ounces diced carrots 2 ounces diced celery Salt and white pepper, to taste 2½ cups cooked egg noodles 5 ounces cooked smoked chicken, small dice Directions 1. Simmer the stock and add the carrots and celery. 2. When the vegetables are tender, season the stock to taste with salt and white pepper. 3. Add the chicken and noodles to the stock. Heat well and serve. For Smoked Chicken Soup with Lentils, use 2½ cups cooked brown lentils in place of the noodles. To cook the lentils, rinse and drain 1 cup of lentils, then place in 2½ cups of chicken stock in a saucepan and bring to a boil. Reduce heat and simmer for 20 minutes or until tender but firm. Drain. 10 Hearty Beef Chili/Hearty Beef Chili with Beans (Group C) Yield: 6 servings Ingredients 1 onion, small dice 1 green bell pepper, small dice 1 red bell pepper, small dice 1 banana pepper, chopped 2 teaspoons garlic, chopped 2 tablespoons vegetable oil 1½ pounds lean ground beef 1 cup tomato juice 1 cup tomato paste 2 cups canned diced tomatoes 1 /2 cup brown stock 3 tablespoons chili powder 1 teaspoon salt 1 tablespoon black pepper 1 tablespoon Tabasco sauce Directions 1. Sauté the onion, peppers, and garlic in oil in a heavy saucepot until tender but not browned. Remove from the pan. 2. Brown the meat over high heat, breaking it up with a spoon as it browns. Drain off the fat once cooked. 3. Return the cooked vegetables and beef to the pot and add the remaining ingredients. 4. Simmer uncovered until it is at the desired thickness. Season to taste. For Hearty Beef Chili with Beans, add 1 can (15 oz.) of pinto beans and 1 can (15 oz.) of kidney beans. Raisin Muffins/Raisin Bran Muffins (Group D) Yield: 12 muffins Ingredients 2 cups all-purpose flour 3 teaspoons baking powder 2 tablespoons sugar 1 /4 teaspoon salt 1 egg 1 cup milk 2 tablespoons melted shortening 1 /2 cup raisins Directions 1. Preheat oven to 425ºF. 2. Stir together dry ingredients. 3. Beat egg and combine with milk. Add melted shortening. 4. Add wet to dry ingredients and stir just until moistened. Add raisins and stir in lightly. 5. Put in greased muffin pans and bake for 20 to 25 minutes or until lightly browned. 11 Raisin Bran Muffins Yield: 24 muffins Ingredients 3 cups unprocessed bran 1 cup boiling water 2 eggs, slightly beaten 2 cups buttermilk, low-fat yogurt or soured skim milk ½ cup vegetable oil 1 cup raisins, currants, or chopped pitted prunes, dried dates, or apricots 2½ teaspoon baking soda ½ teaspoon salt 1 /3 cup sugar 1 cup unsifted enriched all-purpose flour 1½ cups whole-wheat flour Directions 1. Preheat oven to 425ºF. 2. Mix bran and boiling water together in a large bowl, stir to moisten evenly and set aside to cool. 3. In another bowl, mix together the eggs, buttermilk, oil, and raisins, stir into the bran mixture. 4. In third bowl, stir together the baking soda, salt, sugar, all-purpose flour and whole-wheat flour, and stir into bran mixture. 5. Put in greased muffin pans and bake about 20 minutes. Traditional Pasta with Marinara Sauce/Whole-Wheat Pasta with Marinara Sauce (Group E) Yield: 6 servings Ingredients 2 pounds tomatoes ¼ cup olive oil 1 medium onion, chopped 1 teaspoon garlic, chopped ½ teaspoon sugar 1 teaspoon dried basil leaves 1 tablespoon fresh oregano, minced 1 pound durum wheat pasta Salt, to taste Directions 1. Boil water in a pot deep enough to cover the tomatoes. 2. Cut out the stem of each tomato, then slice a shallow X in the bottom (blossom) end. Carefully place the tomatoes in the gently boiling water using a slotted spoon. Leave the tomato in the water for 15 to 30 seconds. When the skins starts cracking, lift the tomato out and place in a bowl of ice-cold water for 15 to 30 seconds. Then remove the skin. 3. Chop the tomatoes into bite-size pieces. 4. Heat the oil in a heavy saucepot. Sauté the onions and garlic until golden brown and tender. 5. Add the tomatoes to the pot and stir well. 6. Add the sugar, basil, and oregano to the pot. Stir well. Simmer for 20 minutes. 7. While the sauce is simmering, cook the pasta according to package instructions. 8. Taste the sauce and adjust the seasonings. Serve the sauce over the cooked pasta. For Whole-Wheat Pasta with Marinara Sauce, substitute whole-wheat pasta for the durum wheat pasta. 12 Blueberry Buttermilk Pancakes and Whole Grain Pancakes with Blueberries (Group F) Yield: 6 servings (3 pancakes each) Ingredients 2 cups all-purpose flour ¼ cup sugar 2 teaspoons baking powder 1 teaspoon baking soda ¼ teaspoon ground cinnamon ½ teaspoon salt 2 eggs, beaten 2 cups buttermilk 2 fluid ounces vegetable oil 2 cups fresh blueberries Vegetable oil cooking spray Directions 1. Combine flour, sugar, baking powder, baking soda, cinnamon, and salt in a mixing bowl. Make a well in the center of the dry mixture. 2. In another bowl, stir together the eggs, buttermilk, and oil. 3. Add egg mixture all at once to the dry mixture. Stir just until moistened; batter should be lumpy. Gently fold in blueberries. 4. Measure 1 to 2 fluid ounce portions of batter onto an oiled, preheated griddle. Griddle the pancakes until the tops are full of bubbles, then turn and brown the other side. Remove and serve. For Whole Grain Pancakes, use 1 cup of white whole-wheat flour (such as King Arthur’s brand) and 1 cup of all-purpose flour. In the Kitchen Activity 1. Each group of students will prepare a pair of recipes. The second recipe in each pair includes whole grains and other good sources of fiber. Please answer the following questions. a. You need 14 grams of fiber for every 1,000 kcalories you can eat. Calculate how much fiber you need based on how many kcalories you need using MyPlate; enter your answer below. For example, if your daily plan is for 1,600 kcalories, you would multiply 1.6 14, as shown here. Example: 1.600 kcalories 14 = 22 grams of fiber b. For each recipe, calculate what percent of your fiber requirement is met by eating 1 serving. See the example given. Then write down the name of the high-fiber ingredient(s) in given recipes. Recipe Grams of Fiber/Serving Traditional Rice Pilaf 1 g What percent of your fiber requirement will be met by eating 1 serving? Example for someone who needs 25 grams of fiber daily: 13 1 25 = 0.04 0.04 100 = 4% Cracked Wheat Pilaf 4g High-Fiber Ingredient(s) in Cracked Wheat Pilaf: Smoked Chicken Noodle Soup 1g Smoked Chicken Soup with Lentils 5g High-Fiber Ingredient(s) in Smoked Chicken Soup with Lentils: Hearty Beef Chili 2g Hearty Beef Chili with 6.5 g Beans High-Fiber Ingredient(s) in Hearty Beef Chili with Beans: Raisin Muffins 2g Raisin Bran Muffins 9g High-Fiber Ingredient(s) in Raisin Bran Muffins: Traditional Pasta with Marinara Sauce 5g Whole-Wheat Pasta 9g with Marinara Sauce High-Fiber Ingredient(s) in Whole-Wheat Pasta with Marinara Sauce: Blueberry Buttermilk Pancakes 2g Whole-Grain 6g 14 Pancakes with Blueberries High-Fiber Ingredient(s) in Whole-Grain Pancakes with Blueberries: 2. Use this evaluation form to judge the appearance, taste/flavor, and overall acceptability of the dishes made. Appearance Group A Group B Group C Group D Group E Group F Taste/Flavor Group A Group B Group C Group D Group E Group F Overall Acceptability Group A Group B Group C Group D Group E Group F Extremely Attractive (5) / / / / / / Moderately Attractive (4) / / / / / / Attractive (3) / / / / / / Unappetizing (2) / / / / / / Unattractive (1) / / / / / / Excellent Taste / / / / / / Tasty/Flavorful Acceptable Taste/Flavor / / / / / / Could Be More Flavorful / / / / / / Taste Did Not Appeal to Me / / / / / / Extremely Acceptable / / / / / / / / / / / / Moderately Acceptable / / / / / / Acceptable / / / / / / Moderately Acceptable / / / / / / Unacceptable / / / / / / Overall Ratings: Group A (Pilaf) _____ Comments: _______________________________________________ Group B (Soup) _____ Comments: ________________________________________________ Group C (Chili) _____ Comments: ________________________________________________ Group D (Muffins) _____ Comments: ________________________________________________ 15 Group E (Pasta) _____ Comments: ________________________________________________ Group F (Pancakes)_____ Comments: ________________________________________________ Chapter 4: IN THE KITCHEN: USING DIFFERENT TYPES AND AMOUNTS OF FATS AND OILS IN COOKING AND BAKING In the Kitchen Recipes Vinaigrette Dressings with Varying Amounts of Oil (Group A) Traditional Vinaigrette (3 parts oil: 1part vinegar) Yield: eleven 2-tablespoon servings Ingredients 1 /3 cup wine vinegar 1 teaspoon salt 1 /3 teaspoon white pepper 1 cup olive oil Directions 1. Whisk the vinegar, salt, and white pepper until the salt is dissolved. 2. Using a wire whip or a blender, add the oil to the vinegar mixture a few drops at a time. Gradually add more oil at a time until thoroughly mixed. Lighter Vinaigrette (2 parts oil: 1 part vinegar) Yield: seven 2-tablespoon servings Ingredients 1 /3 cup olive oil ¼ cup grapeseed oil ¼ cup red wine vinegar 2 tablespoons vinegar 1 clove garlic, split ½ teaspoon kosher salt ¼ teaspoon freshly ground black pepper Directions 1. Whisk together all ingredients. 2. Taste and all more salt if needed. Discard garlic. 16 Low Fat Red Wine Vinaigrette Yield: eight 2-tablespoon servings Ingredients 1 cup vegetable stock 2 teaspoons cornstarch 2 tablespoons red wine vinegar 1 tablespoon olive oil 1 teaspoon sugar ¼ teaspoon salt 1 /8 teaspoon freshly ground black pepper Directions 1. Combine stock and cornstarch and bring to a boil over a medium heat, stirring with a whisk. Cook 1 minute stirring constantly. 2. Remove from heat. Whisk in remaining ingredients. 3. Chill and stir well before using. Sautéing with Different Oils (Group B) Sautéed Chicken Breasts Scaloppini Ingredients 6 chicken breast halves, skinned and boned 1 tablespoon olive oil 1 tablespoon canola oil 1 tablespoon peanut oil 1 tablespoon sunflower oil Directions 1. Flatten the breasts with a meat mallet to a thickness of about 1/8 inch. 2. Heat the oil in a large sauté pan or skillet until very hot. Add the chicken and sauté at a medium heat until no longer pink. 3. Put the chicken on a plate. 4. Continue to sauté another chicken breast half with the next oil. Quickbreads with Less Fat (Group C) Banana Muffins Yield: 24 muffins Ingredients: 2 cups all-purpose flour 1 cup sugar 1 teaspoon baking powder 2 eggs 1 teaspoon baking soda 1 teaspoon vanilla extract 1 /8 teaspoon salt 3 ripe bananas, mashed 1 cup melted butter For substitutions: ½ cup unsweetened applesauce, ½ cup grated zucchini Directions 1. Preheat oven to 350ºF. 17 2. Combine flour, baking powder, baking soda, and salt in a bowl. 3. In another bowl, mix the melted butter and sugar until creamy. Add the eggs and vanilla extract. 4. Fold the liquid ingredients into the dry ingredients until blended. 5. Mix the mashed bananas into the batter. 6. Fill greased muffin cups about half full. 7. Bake at 350ºF for 20 to 30 minutes. Substitutions: 1. Use ½ cup melted butter and ½ cup applesauce instead of 1 cup melted butter. 2. Use ½ cup melted butter and ½ cup grated zucchini instead of 1 cup melted butter. Comparing Flaky Pie Dough to Phyllo Dough (Group D) Apple Turnovers (Flaky Pie Dough) Yield: 9 turnovers Ingredients 2 cups flour 2 /3 cup shortening ¾ teaspoon salt Cold water 2 cups apple pie filling 2 eggs beaten with 4 tablespoons water (egg wash) Directions 1. Preheat oven to 400ºF. 2. Put flour and shortening in a mixing bowl. Rub or cut the shortening into the flour until the fat particles are the size of peas. 3. Combine 1 tablespoon water with the salt. 4. Sprinkle water with salt over the mixture and mix in lightly with a fork. 5. Continue adding water in this fashion until the pastry gathers around fork in a soft ball. Do not overwork the dough. 6. Roll dough on lightly floured board into an 18-inch 18-inch rectangle. Handle rolling pin very lightly. Cut into 9 squares, and keep chilled until ready to use. 7. Brush the edges of each square with egg wash and place about 3 tablespoons filling on top of each piece of dough. Fold the pastry diagonally over the apple mixture and seal by pressing the edges with a fork. 8. Place the turnovers on a baking sheet lined with parchment paper. Brush with egg wash. Make two small slits. 9. Bake at 400ºF about 15 to 20 minutes or until crust is golden brown. 18 Apple Turnovers (Phyllo Dough) Yield: 9 turnovers Ingredients 9 sheets phyllo dough 1½ cups apple pie filling 5 tablespoons canola oil Directions 1. Preheat oven to 375ºF. 2. Take phyllo dough out of package and placed on waxed paper. Keep it covered with a damp cloth while you work so it doesn’t dry out. 3. Brush one phyllo sheet lightly with oil, then fold in half vertically and brush again. 4. Fold again to form a long strip and brush with oil. 5. On one edge, add about 2 tablespoons of apple filing. 6. Roll in the form of a triangle. Continue to fold to maintain the triangle shape so a turnover is formed. 7. Brush the outside of the turnover with oil. 8. Place the turnovers on a baking sheet lined with parchment paper. 9. Bake at 375ºF for 20 minutes or until golden brown. In the Kitchen Activity 1. Evaluate the vinaigrette dressings for taste/flavor and overall acceptability. VINAIGRETTE DRESSINGS WITH VARYING AMOUNTS OF OIL (Group A) Taste/Flavor Excellent Taste Tasty/Flavorful Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Traditional Vinaigrette Lighter Vinaigrette Low-fat Red Wine Vinaigrette Overall Acceptability Traditional Vinaigrette Lighter Vinaigrette Low-fat Red Wine Vinaigrette Extremely Moderately Acceptable Acceptable Acceptable 19 Moderately Acceptable Unacceptable 2. Rank the three dressings from most favorable to least favorable. a. ____________________________________ b. ____________________________________ c. ____________________________________ 3. Use the data below to fill in the “% Kcalories from Fat” column. Also briefly compare the kcalorie and fat differences between the three dressings. Dressing Traditional Vinaigrette Lighter Vinaigrette Low-fat Red Wine Vinaigrette Kcalories per Serving 180 kcal Fat(g) per Serving 20 g % Kcalories from Fat Saturated Fat (g) per serving 2.7 g 162 kcal 18 g 2g 21 kcal 2g 0g SAUTEING WITH DIFFERENT OILS (Group B) 4. Fill in the following chart with your comments on flavor as well as the kcalories/cup and fat (g)/cup. Taste/Flavor Kcalories/cup (Rate from 1–5, with 5 being very tasty/flavorful) Olive oil Canola oil Peanut oil 20 Fat (g)/cup Sunflower oil 5. Which product was your favorite? Your least favorite? QUICKBREAD WITH LESS FAT (Group C) 6. Evaluate the banana muffins for taste/flavor and overall acceptability. Note that when you used only ½ cup butter, each muffin was 36 kcalories lower and you saved both 4 grams of fat and 2.5 grams of saturated fat. Taste/Flavor Excellent Taste Tasty/Flavorful Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Moderately Acceptable Unacceptable Full-Fat Banana Muffin Banana Muffin with Applesauce Banana Muffin with Zucchini Overall Extremely Moderately Acceptability Acceptable Acceptable Full-Fat Banana Muffin Banana Muffin with Applesauce Banana Muffin with Zucchini Acceptable 21 COMPARING FLAKY PIE DOUGH TO PHYLLO DOUGH (Group D) 7. Use the following data to fill in the “% Kcalories from Fat” column. Also briefly compare the kcalorie and fat differences between the two turnovers. Note that one sheet of phyllo dough only has 1 gram of fat. Kcalories per Serving Apple Turnover 285 kcal with Pastry Dough Apple Turnover 130 kcal with Phyllo Dough Fat (g) per Serving 15 g % Kcalories from Fat 8g Saturated Fat (g) per serving 4g 1g Chapter 5: IN THE KITCHEN: COMPLEMENTARY PROTEIN In the Kitchen Recipes Creamy Pumpkin Curry Soup (Group A) Yield: 8 servings Ingredients 1 tablespoon olive oil 1 small onion, diced 16 ounces silken tofu 15 ounces pumpkin puree 1 medium apple, sliced 2 cups vegetable stock 1 teaspoon curry powder 3 /4 teaspoon ground black pepper 3 /4 teaspoon salt 1 /4 cup toasted pumpkin seeds Directions 1. Sauté the onions in olive oil until soft. 2. Place onions, tofu, pumpkin, apple, stock, and spices in blender. Puree for 1 minute until smooth. 3. Return mixture to saucepan and heat over medium heat, stirring occasionally, until soup simmers. Do not boil. Let simmer for 5 minutes. 4. Ladle into cups and top with pumpkin seeds. 22 Hummus with Pita (Group B) Yield: 12 servings Ingredients 1 pound cooked or canned chickpeas, drained 8 ounce tahini (sesame paste) 1 /4 ounce crushed garlic 1 /2 cup lemon juice 1 fluid ounce olive oil Salt and cayenne to taste Pita bread Directions 1. Puree the chickpeas, tahini, garlic, lemon juice, and olive oil. 2. Thin with water or additional lemon juice if needed. 3. Season with salt and cayenne. 4. Chill 30 minutes. 5. Serve with pita. Fiesta Wrap (Group C) Yield: 6 servings Ingredients 1 /4 cup quinoa, dry 2¼ cups canned black beans, drained, rinsed 1 /4 cup red bell pepper, diced 1 /4 cup red onions, diced 1 /2 cup carrots, shredded 1 /4 cup (1 oz.) white cheddar cheese, shredded 1 teaspoon chili powder 1¼ teaspoon ground cumin 1¼ teaspoon lime juice 6 whole wheat tortillas (6-inch) 1 tablespoon vegetable oil Directions 1. Preheat oven to 325°F. 2. Rinse quinoa. Combine quinoa and ¾ cup water in a small pot. Bring to a boil and simmer until water is completely absorbed, about 10 to 15 minutes. Fluff with a fork and set aside. 3. To make filling, mash black beans in a large bowl. Add the quinoa, red peppers, red onions, carrots, cheese, chili powder, cumin, and lime juice. 4. For each wrap, place 1/2 cup of filling on the bottom half of the tortilla and roll in the form of a burrito. 5. Brush filled wraps lightly with vegetable oil. Bake for 10 minutes at 325°F. Wraps will be lightly brown. 23 Mediterranean Quinoa Salad (Group D) 3 Yield: six /4 cup servings Ingredients 1 cup quinoa, dry 2 cups vegetable stock 2 tablespoons lemon juice 2 tablespoons red wine vinegar 1 teaspoon fresh garlic, minced 1½ tablespoons extra virgin olive oil ½ teaspoon salt 1 /8 teaspoon ground white pepper ½ cup red bell peppers, diced 2 tablespoons scallions, diced 2 tablespoons red onions, diced ¼ cup cherry tomatoes, halved 2 tablespoons black olives, sliced 2 tablespoons feta cheese, crumbled 1 tablespoon fresh parsley, chopped Directions 1. Rinse quinoa. Combine quinoa and vegetable stock. Cover and bring to a boil. Then reduce to simmer until liquid is completely absorbed, about 10 to 15 minutes. Fluff with a fork. Cover and refrigerate. 2. In a small mixing bowl, combine lemon juice, vinegar, garlic, olive oil, salt, and ground pepper to make dressing. 3. Combine red peppers, green onions, red onions, tomatoes, and olives in a large mixing bowl. Mix well. 4. Add dressing to vegetable mixture and toss. Mix in cooled quinoa. Fold in feta cheese and parsley. Cover and refrigerate until service. Butternut Squash Lasagna (Group E) Yield: 6 servings Ingredients 1 tablespoon vegetable oil ¾ cup onions, diced 2 teaspoons garlic, minced 1½ cups canned diced tomatoes ¼ teaspoon dried oregano ¼ teaspoon dried thyme ¼ teaspoon dried basil 8 whole-wheat lasagna sheets, no boil, 3½" 7" sheets 1¼ cups spinach, julienne cut 1/8" 22 slices butternut squash, ¼" ¾ cup (3 oz.) mozzarella cheese, part skim, shredded Directions 1. Preheat oven to 350°F. 2. Sauté onions and garlic in oil over medium-high heat. Cook for several minutes until tender. Add tomatoes and three herbs. Reduce heat to low and simmer, uncovered, for 30 minutes, stirring occasionally. Add water if needed. 3. Divide sauce into three equal parts (about ¾ cups each) and set aside. 4. Place pasta sheets in a bowl filled with hot water for 5 minutes. 5. Spray 8" 8" nonstick baking pan with nonstick cooking spray. 6. To assemble: 24 Place four lasagna sheets overlapping, to cover the bottom of the pan. Cover evenly with about ¾ cup tomato sauce. Spread half of the spinach evenly over sauce. Place 11 slices of squash on top of the spinach, slightly overlapping. Repeat the layering steps. Cover with remaining sauce (about ¾ cup). 7. Cover tightly with foil and bake at 350°F for 50 minutes or until squash is fork tender. 8. Remove from oven. Sprinkle cheese evenly over top. Then baked uncovered for 5 minutes or until cheese melts and browns slightly. 9. Remove lasagna from oven and allow to rest for 10 minutes before serving. Smokin’ Powerhouse Chili (Group F) Yield: six 11/2 cup servings Ingredients 1 cup amaranth, dry 1 cup onion, diced 2 teaspoons garlic, minced ¾ cup vegetable stock 1¼ cups carrots, diced 1/2" ½ cup red bell peppers, diced ½ teaspoon ground chipotle pepper 1 cup sweet potatoes, diced 1/2" 1¾ cups diced tomatoes 1 cup tomato sauce ¾ cup fresh cilantro, chopped 2½ teaspoons chili powder 2½ teaspoons ground cumin ¼ teaspoon salt 2 cups canned black beans, drained, rinsed ½ cup corn kernels Directions 1. Rinse amaranth. Combine with 3 cups water in a small pot. Cover and bring to a boil. Then simmer covered for 20 to 25 minutes. Drain and set aside. 2. Meanwhile, in a large pot coated with nonstick cooking spray, cook onions and garlic over low-medium heat for 2 minutes. Add half of the vegetable stock and bring to a boil. 3. Add carrots, red bell pepper, and ground chipotle pepper. Cook uncovered over medium heat for 10 minutes. 4. Meanwhile, steam sweet potatoes in a steam basket over high heat. Cover and steam for 10 minutes or until fork tender. 5. Add remaining vegetable stock to pot along with diced tomatoes, tomato sauce, chili powder, cumin, and salt. Cook uncovered over medium heat, stirring occasionally, allowing mixture to thicken and flavors to blend for about 15 minutes. 6. Add black beans, corn, and steamed sweet potatoes. Cover and continue cooking over low heat for 10 to 15 minutes. 7. Serve hot—3/8 cup amaranth with 1 cup chili. 25 In the Kitchen Activity 1. For each of the following recipes, write down which complementary protein pairs it contains. Complementary Protein Pairs Legumes with grains Legumes with nuts/seeds Grains with dairy Legumes with dairy Nuts/seeds with dairy A. Creamy Pumpkin Curry Soup __________________________________________________________________ B. Hummus with Pita __________________________________________________________________ C. Fiesta Wrap __________________________________________________________________ D. Mediterranean Quinoa Salad __________________________________________________________________ E. Butternut Squash Lasagna __________________________________________________________________ F. Smokin’ Powerhouse Chili __________________________________________________________________ 2. Which of the six recipes would be appropriate for vegans? 26 3. Evaluate each dish for taste/flavor and then for overall acceptability. Taste/Flavor Excellent Taste Tasty/Flavorful Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Moderately Acceptable Unacceptable Creamy Pumpkin Curry Soup Hummus with Pita Fiesta Wrap Mediterranean Quinoa Salad Butternut Squash Lasagna Smokin’ Powerhouse Chili Overall Extremely Moderately Acceptability Acceptable Acceptable Creamy Pumpkin Curry Soup Hummus with Pita Acceptable Fiesta Wrap Mediterranean Quinoa Salad Butternut Squash Lasagna Smokin’ Powerhouse Chili 27 EXTRA CREDIT!!! (50 points) Preparing Omelets with Egg Substitutes and Vegan Muffins Omelets Make the following recipe for a vegetable omelet using fresh eggs, and then using Egg Beaters (a brand of egg substitutes). Egg Beaters is 99 percent egg whites and contains no fat or cholesterol. Some coloring and natural flavoring are added to make it look and taste like a whole egg. The product has less than half the calories of whole eggs. 1. Compare how the two dishes look and taste. 2. Next, make the omelet with two whole eggs and substitute four egg whites for the remaining two eggs. Rank the three omelets from most to least desirable. VEGETABLE OMELET Yield: 2 servings Ingredients 2 teaspoons vegetable oil ½ cup sliced fresh mushrooms ¼ cup sliced fresh zucchini ¼ cup fresh broccoli florets ¼ cup sliced fresh red bell pepper 1 teaspoon Italian seasoning 4 eggs, beaten (or 1 cup Egg Beaters) Directions 1. In a nonstick skillet, heat the oil over medium heat. 2. Add the vegetables and Italian seasoning and sauté until the vegetables are tender. 3. Remove the vegetables from the skillet and keep warm. 4. Pour the eggs (or egg substitute) into the skillet. Cook, lifting the edges to allow the uncooked eggs to flow underneath. 5. When the eggs are almost set, gently spoon the sautéed vegetables into the center of the omelet. 6. Fold the sides of the omelet over the filling and slide the omelet onto the serving plate. 28 Muffins Make the following recipe for raisin muffins. Also make another batch using a vegan egg replacer, Ener-G Egg Replacer, and soy milk in place of cow’s milk. 1. Evaluate the two products for taste, texture, and appearance. 2. Which muffin do you prefer? Why? Raisin Muffins Yield: 12 muffins Ingredients 2 cups all-purpose flour 3 teaspoons baking powder 2 tablespoons sugar ¼ teaspoon salt 1 egg 1 cup milk 2 tablespoons melted shortening ½ cup raisins Directions 1. Preheat oven to 425ºF. 2. Stir together dry ingredients. 3. Beat egg and combine with milk. Add melted shortening. 4. Add wet to dry ingredients and stir just till moistened. Add raisins and stir in lightly. 5. Put in greased muffin pans and bake for 20 to 25 minutes or until lightly browned. 29 Chapter 6: IN THE KITCHEN: VITAMIN IN SALADS In the Kitchen Recipes Garden Salad with Sprouts (Group A) Yield: 6 servings Ingredients Salad: 1 head Bibb lettuce 10 ounces fresh spinach 12 cherry tomatoes ½ cup fresh bean sprouts 1 large carrot, cut julienne 1 small cucumber, cut in half lengthwise and sliced 2 scallions, thin slices Dressing: 5 fluid ounces peanut oil 3 fluid ounces lime juice 2 fluid ounces rice wine vinegar ½ teaspoon cayenne pepper Directions 1. Wash the lettuce and spinach, removing any damaged leaves and the spinach stems. Pat dry and arrange in eight salad bowls. 2. Wash the cherry tomatoes and bean sprouts. 3. Evenly distribute the cherry tomatoes, bean sprouts, carrots, celery, and scallions among the salads. 4. In a medium bowl, make the salad dressing by whisking the oil, lime juice, vinegar, and cayenne pepper. 5. Drizzle the dressing over the salads and serve. 30 Greek Salad (Group B) Yield: 12 servings Ingredients Dressing: 1½ fluid ounces lemon juice ½ teaspoon salt 1 /8 teaspoon pepper 1 tablespoon dried oregano 4½ fluid ounces olive oil Salad: 12 ounces cucumber, cut in half lengthwise and sliced 1½ pounds tomatoes, large dice 9 ounces feta cheese, crumbled 6 ounces red onion, thin slices 4 ounces pitted Kalamata olives 1 pound, 2 ounces romaine lettuce, bite-size pieces Directions 1. Mix the lemon juice, salt, and pepper until the salt is dissolved. 2. Using a wire whip or blender, add the oil a few drops at a time. Gradually increase the oil to a thin stream. 3. Combine the cucumber, tomatoes, cheese, onion, and olives in a bowl. 4. Add the vinaigrette and toss to mix. 5. Divide the lettuce among serving bowls. 6. Spoon the vegetable and cheese mixture onto the lettuce. Reprinted with permission of John Wiley & Sons, Inc. Arugula, Citrus, and Fennel Salad (Group C) Yield: 12 servings Ingredients Dressing: 1 fluid ounce lime juice 2 fluid ounces orange juice ½ ounce shallots, chopped fine 1 teaspoon grated fresh ginger root 2 teaspoons grated lime zest 3 fluid ounces olive oil Salt to taste Salad: 1 pound fennel, trimmed 6 ounces arugula 1 pound grapefruit sections Directions 1. 2. 3. 4. Mix the lime juice, orange juice, shallots, ginger, and zest. Whip in the olive oil to make a vinaigrette. Add salt to taste. Cut the fennel bulb in half vertically. Lay the halves on the cutting board, cut side down, and cut vertically into thin slices. 5. Trim the stems from the arugula. Tear into pieces. 6. Just before serving, toss together the grapefruit, fennel, and arugula. 7. Mound on cold salad plates and drizzle 1 tablespoon vinaigrette over each portion. Reprinted with permission of John Wiley & Sons, Inc. 31 Tricolor Spiral Pasta with Fresh Garden Vegetables (Group D) Yield: 8 servings Ingredients Salad 1 pound tricolor rotini or spiral-shaped pasta 1 green pepper 1 pound fresh tomatoes 1 cucumber 2 carrots 2 scallions 8 ounces reduced-fat mozzarella cheese Dressing ¼ cup balsamic vinegar ½ cup olive oil 1 clove garlic, pressed through a garlic press ½ teaspoon mayonnaise ½ teaspoon salt ½ cup fresh basil, chopped Directions 1. Add pasta to boiling water. Cook until al dente, then drain and cool. 2. Cut the pepper lengthwise into ¼-inch strips. 3. Chop the tomatoes. 4. Peel the cucumber. Cut in half lengthwise, then slice ¼ inch pieces. 5. Peel the carrots and cut on the bias. 6. Trim and scallions and slice ¼-inch pieces. 7. Cut the cheese into a medium dice. 8. Whisk together the vinegar, olive oil, garlic, mayonnaise, and salt. 9. Lightly combine the pasta with the vegetables and cheese. 10. Add about half the dressing and stir. Fold in basil. Add in remaining dressing and stir. Waldorf Salad (Group E) Yield: 4 servings Ingredients ¼ cup reduced-fat mayonnaise 1 tablespoon sour cream 1 tablespoon lemon juice 1 large, firm red apple, ½-inch cubes 2 Granny Smith apples, ½-inch cubes 1 cup celery, very thin slices ½ cup raisins 2 cups romaine lettuce ¼ cup candied walnuts Directions 1. Whisk mayonnaise, sour cream, and lemon juice in bowl. 2. Add apples, celery, and raisins. Toss. 3. Line four salad plates with romaine lettuce. Put Waldorf salad on each plate and sprinkle with candied walnuts. In the Kitchen Activity 1. For each recipe, check if any of the ingredients are a good source of specific vitamins by using the chart of food sources below. Write the ingredients/vitamins in this chart. 32 Ingredients: Garden Salad Vitamins Ingredients: Greek Salad Vitamins Ingredients: Arugula, Citrus, and Fennel Salad Vitamins Ingredients: Pasta Salad Vitamins Ingredients: Waldorf Salad Vitamins 33 Food Sources of Fat-Soluble Vitamins Vitamin A Milk/milk products Fatty fish Vitamin D Vitamin E Vegetable oils and margarines Eggs Milk/yogurt Salad dressings with oil Fortified cereal Vitamin D fortified cereal Nuts and seeds Fortified butter and margarine Vitamin D fortified butter and margarine Vitamin D fortified orange juice Leafy green vegetables Deep orange fruits and Vegetables Dark leafy greens Whole grains Food Sources of Water-Soluble Vitamins Vitamin C Citrus fruits Bell peppers, tomatoes, broccoli, onions Strawberries apples Potatoes Thiamin Riboflavin Milk and milk products Whole-grain and enriched breads and cereals Eggs Pork Beans Whole-grain and enriched breads and cereals Watermelon Acorn squash Vitamin B6 Niacin Meat, poultry, fish Whole-grain and enriched breads and cereals Peanut butter Milk Eggs Folate Vitamin B12 Meat, poultry, fish Green leafy vegetables Meat, poultry, fish Fortified cereals Legumes Milk and milk products Potatoes Breads and cereals Eggs Some fruits (bananas and watermelon) Broccoli and spinach Orange juice B12 fortified foods such as cereals 34 2. Please use this evaluation form to judge the appearance and taste/flavor of the dishes made. Appearance Extremely Attractive Moderately Attractive Attractive Unappetizing Unattractive Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Garden Salad w/Sprouts Greek Salad Arugula, Citrus, & Fennel Salad Tricolor Spiral Pasta Salad w/ Garden Vegetables Waldorf Salad Taste/Flavor Excellent Taste Tasty/Flavorful Garden Salad w/Sprouts Greek Salad Arugula, Citrus, & Fennel Salad Tricolor Spiral Pasta Salad w/ Garden Vegetables Waldorf Salad 35 Chapter 7: IN THE KITCHEN In the Kitchen Activity 1. You will be given ingredients to prepare two salads—side or entrée. The first salad must include ingredients that are good sources of: iron potassium zinc The second salad must include ingredients that are good sources of: calcium phosphorus magnesium Your salad should have at least one ingredient that is a good source for each required mineral. Use the information in the following boxes to help you design your salads. You will also choose an appropriate salad dressing as needed. Iron Meat, poultry, fish Whole-grain, enriched, and fortified breads and cereals Dried beans and peas Green leafy vegetables, eggs, and dried fruit Potassium Unprocessed whole foods such as: fruits and vegetables milk and yogurt legumes meats and seafood Zinc Protein foods Shellfish, meat, poultry Legumes, dairy Whole-grain and fortified cereals Calcium Milk/milk products Calcium fortified soymilk, orange juice, cereal, and tofu Some mineral waters Greens such as broccoli, kale, and turnip greens (not spinach) Dried beans and peas Breads Some nuts such as almonds Phosphorus Milk/milk products Meat, poultry, fish, eggs Dried beans and peas Magnesium Beans Nuts (especially almonds and cashews) Seeds Whole-grain breads and cereals Some fruits and veggies such as bananas and potatoes Some seafood 2. Write the recipe below for each of your salads, including which ingredients are good sources of the minerals listed. Recipe with Iron, Potassium, and Zinc Recipe Title: 36 Ingredients Nutrient Steps Recipe with Calcium, Phosphorus, and Magnesium Recipe Title: Ingredients Nutrient Steps 37 38 3. Please use this Evaluation Form to judge the appearance and taste/flavor of the dishes made. Appearance Extremely Attractive Moderately Attractive Attractive Unappetizing Unattractive Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Group A Group B Group C Group D Group E Group F Taste/Flavor Excellent taste Tasty/Flavorful Group A Group B Group C Group D Group E Group F 39 Chapter 8: IN THE KITCHEN In the Kitchen Activity 1. Plan and cook a menu using the various techniques outlined in this chapter. Your menu should include the following: Pan-smoked appetizer Braised or sautéed meat for an entrée, with a sauce using puréed vegetables (compare to a starch slurry thickener) Steamed vegetables with a mojo or salsa Poached fruit for dessert You may experiment with creating your own marinade or rub of toasted spices. 40 2. Fill in your recipe below. Recipe Name: __________________________________________________________ INGREDIENTS STEPS 3. Please use this evaluation form to judge the appearance and taste/flavor of the dishes made. Appearance Extremely Attractive Moderately Attractive Attractive Unappetizing Unattractive Tasty/Flavorful Acceptable Could Be Taste Did Pan-Smoked Appetizer Braised or Sautéed Meat, with Pureed Vegetable Sauce Steamed Vegetables w/Mojo or Salsa Poached Fruit Taste/Flavor Excellent 41 taste Taste/Flavor Pan-Smoked Appetizer Braised or Sautéed Meat, with Pureed Vegetable Sauce Steamed Vegetables w/Mojo or Salsa Poached Fruit 42 More Flavorful Not Appeal to Me Chapter 9: IN THE KITCHEN In the Kitchen Recipies Classic Macaroni and Cheese Yield: 8 servings Ingredients 1 pound elbow macaroni 1 quart medium béchamel, hot 1 teaspoon dry mustard Dash Tabasco 1 pound Cheddar cheese, grated Garnish: Bread crumbs, as needed Paprika, as needed Directions 1. Cook macaroni. Drain and rinse in cold water. 2. Flavor the béchamel with the dry mustard and Tabasco. 3. Mix the macaroni with the cheese. Combine with the béchamel. 4. Pour into a buttered half-hotel pan. Sprinkle with bread crumbs and paprika. 5. Bake at 350°F oven until hot and bubbling, about 30 minutes. Reprinted with permission of John Wiley & Sons, Inc. Light Macaroni and Cheese Yield: 8 servings Ingredients 2 cups cubed butternut squash 1 cup chicken stock 1½ cups reduced fat milk 1 pound whole wheat elbow macaroni Pinch nutmeg Pinch cayenne pepper ½ teaspoon salt ¼ teaspoon white pepper ½ cup part-skim ricotta cheese 5 ounces extra-sharp cheddar cheese, grated 2 tablespoons finely grated Parmesan cheese 3 tablespoons dry breadcrumbs 1 tablespoon finely grated Parmesan cheese 1 teaspoon extra-virgin olive oil ¼ teaspoon paprika Directions 1. Bring squash, stock, and milk to a boil, then simmer until squash is tender. 2. Meanwhile, cook macaroni until al dente, then drain. 3. Purée squash with nutmeg, cayenne, salt, and white pepper. 4. Mix together the macaroni, squash mixture, and three cheeses. 5. Spray a half hotel pan with vegetable oil cooking spray. Fill the pan with the macaroni mixture. 6. Combine breadcrumbs, Parmesan cheese, olive oil, and paprika, and sprinkle over the macaroni mixture. 43 7. Cover with foil and bake 20 minutes at 375°F. Remove foil and baked until lightly browned—about 30 minutes more. In the Kitchen Activity 1. Your instructor will either ask you to prepare a classic recipe and a healthier version of that recipe, or you will prepare this classic macaroni and cheese recipe and the healthier version. 2. Write down the modifications made from the classic recipe to come up with the lighter version. Include changes in ingredients, preparation, and cooking methods. 3. Please use this evaluation form to judge the appearance and taste/flavor of the dishes made. Appearance Extremely Attractive Moderately Attractive Attractive Unappetizing Unattractive Excellent Taste Tasty/ Flavorful Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Classic Light Comments: Taste/Flavor Classic Light Comments: 44 4. Do a nutrient analysis of both dishes and fill in the following chart to compare. Compare and contrast the nutrients found in the two dishes. Dish Kcalories/ Fat(g)/ % Kcalories Serving Serving from Fat Saturated Fat (g) /Serving Fiber (g)/ Serving Protein (g)/ Serving Classic Version Light Version Chapter 10: IN THE KITCHEN In the Kitchen Activities 1. Your instructor will give you recipes to prepare to create either a meal or a morning or afternoon break buffet. 2. For each recipe, describe which ingredients, preparation techniques, and cooking methods helped make the menu item balanced and/or flavorful. Recipe Name Ingredients, Preparation or Cooking Methods That Helped Make the Menu Item Balanced &/or Flavorful Recipe #1 Recipe #2 Recipe #3 45 Recipe #4 Recipe #5 Recipe #6 3. Please use this Evaluation Form to judge the appearance and taste/flavor of the dishes made. Appearance Extremely Attractive Moderately Attractive Attractive Unappetizing Unattractive Excellent Tasty/ Acceptable Could Be Taste Did Recipe #1 Recipe #2 Recipe #3 Recipe #4 Recipe #5 Recipe #6 Comments: Taste/Flavor 46 Taste Flavorful Taste/Flavor Recipe #1 Recipe #2 Recipe #3 Recipe #4 Recipe #5 Recipe #6 Comments: 47 More Flavorful Not Appeal to Me 4. Fill in the nutrient information for each of the recipes below. Kcalories/ Serving Fat(g)/ Serving % Kcalories from Fat Saturated Fat (g)/serving Fiber (g)/ Serving Protein (g)/ Serving Recipe #1 Recipe #2 Recipe #3 Recipe #4 Recipe #5 Recipe #6 If you prepared a meal, total up the kcalories and nutrients for one meal. How does it compare to these values: 800 kcalories or less, 20 to 35 percent of kcalories from fat or less, less than 9 grams saturated fat, 10 grams or more of fiber, and at least 20 grams of protein. If you prepared a break, compare kcalories and nutrients in a beverage and three menu items to: 250 kcalories or less, less than 4 grams saturated fat, 3 grams or more of fiber, and 8 grams of protein. 48 Light Sauces 1. Prepare one or more of the following light sauces as directed by your instructor. Papaya and White Raisin Chutney Yield: 16 servings Ingredients 6 pounds very ripe papaya, peeled and diced 2 cups onion, diced 1 tablespoon garlic, chopped 1/2 cup brown sugar 1/2 cup white sugar 1 cup raisins, seedless Steps 1. 2. 3. 1 cup white wine vinegar 1 teaspoon cardamom 1 teaspoon cinnamon 2 bay leaves 2 teaspoons fresh thyme, chopped In a small saucepot, mix all ingredients except thyme. Reduce to a thick paste. Add thyme while chutney is still hot. Let cool; remove bay leaves. Can be stored up to two weeks. NUTRITIONAL ANALYSIS Kcalories Protein (g) Fat (g) 126 1 0 Carbo (g) 31 Sodium (mg) 8 Chol (mg) 0 Papaya-Plantain Salsa Yield: 10 servings Ingredients 1 plantain, ripe, finely diced 1 teaspoon extra-virgin olive oil 1 papaya, peeled and finely diced ½ peppers, red and orange, finely diced ½ red onion, finely diced 2 teaspoons cilantro, chopped Steps 1. 2. 3. 4. 5. 6. 2 teaspoons chives, finely sliced 1 cup white wine vinegar 2 teaspoons honey Lime juice from 2 limes 5 teaspoons extra-virgin olive oil In a nonstick sauté pan, toast the diced plantain in 1 teaspoon of extra-virgin olive oil until crisp outside and tender inside. In a stainless-steel mixing bowl, place half the papaya, peppers, and red onion. Add the toasted plantain, cilantro, and chives. Reserve. In a food processor, place the remaining papaya, vinegar, honey, and lime juice. Purée until smooth, adding 5 teaspoons olive oil. Add more vinegar if too thick. Strain through a fine sieve into the reserved plantain-papaya mixture. Reserve in refrigerator for use. Lasts about five days. 49 NUTRITIONAL ANALYSIS Kcalories Protein (g) Fat (g) 75 0.6 3 Carbo (g) 11 Sodium (mg) 4 Chol (mg) 0 Red Pepper Coulis Yield: 36 ounces, or eighteen 2-ounce servings Ingredients 4 pounds red peppers (or substitute other vegetables) 1 ounce minced shallots 1 tablespoon minced garlic ½ teaspoon minced jalapeño pepper 2 ounces olive oil 2 ounces tomato paste Steps 1. 2 each 90-count potatoes, peeled and diced 18 ounces chicken or vegetable stock 2 tablespoons fresh basil, chopped 2 teaspoons fresh thyme, chopped 2 teaspoons fresh oregano, chopped 1¾ ounces balsamic vinegar Cut peppers in half and remove seeds. Place on oiled sheet pans and roast in hot oven or grill the peppers. Weigh out 3¼ pounds of peeled, grilled red peppers. Sauté shallots, garlic, and peppers in oil. Add tomato paste and sauté. Do not brown. Add potatoes and stock. Simmer until peppers and potatoes are almost cooked. Add in roast peppers and finish cooking potatoes. Add basil, thyme, and oregano. Cook five more minutes. Purée in a blender. Finish with vinegar and strain through large-hole china cap. 2. 3. 4. 5. 6. 7. 8. NUTRITIONAL ANALYSIS Kcalories Protein (g) Fat (g) 67 2 3 Carbo (g) 8 Sodium (mg) 26 Light Velouté—Fish or Chicken Yield: 2.5 quarts or forty 2-ounce servings Ingredients 2 quarts 8 ounces stock, fresh and defatted, fortified 10 ounces evaporated milk ½ teaspoon salt 2 ounces arrowroot Steps 1. 2. 3. Combine first three ingredients and bring to a boil. Make slurry of water and arrowroot. Lie stock. Strain and cool. 50 Chol (mg) 0 NUTRITIONAL ANALYSIS Kcalories Protein (g) Fat (g) 22 2 1 Carbo (g) 2 Sodium (mg) 25 Chol (mg) 2 2. Please use this evaluation form to judge the appearance and taste/flavor of the sauces. Appearance Extremely Attractive Moderately Attractive Attractive Unappetizing Unattractive Excellent Taste Tasty/ Flavorful Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Papaya & White Raisin Chutney Papaya Plantain Salsa Red Pepper Coulis Light Velouté Comments: Taste/Flavor Papaya & White Raisin Chutney Papaya Plantain Salsa Red Pepper Coulis Light Velouté Comments: 51 Chapter 11: IN THE KITCHEN In the Kitchen Recipes Gluten-Free Recipes Gluten-Free Strawberry Shortcake Yield: 18 servings Ingredients White Cake: 2 cups gluten-free rice flour blend (Rice Flour Blend: 6 cups brown rice flour, 2 cups potato starch, 1 cup tapioca flour) 2 teaspoons xanthan gum 1 tablespoon baking powder 1 teaspoon salt ½ cup shortening 1½ cups sugar 3 large eggs 1 teaspoon vanilla extract 1 cup milk Strawberries: 4 cups fresh strawberries, stemmed and halved 1 teaspoon vanilla extract Whipped Cream: 1 cup heavy cream, chilled 2 tablespoons superfine sugar 1 teaspoon vanilla extract Directions 1. Preheat oven to 350°F. Spray a 9" 13" pan with vegetable oil cooking spray, then flour. 2. Combine flour blend, xanthan gum, baking powder, and salt. 3. Cream shortening and sugar. Beat in eggs and vanilla. 4. Add in dry ingredients and milk and mix well. 5. Pour into baking pan and bake at 350°F for about 35 minutes or until cake springs back when touched and cake tester inserted into the center of the cake comes out clean. Let cool and cut into 18 slices. 6. Combine the strawberries and vanilla extract. 7. To make the whipped cream, beat cream in a chilled bowl with chilled beaters until soft peaks form. Add sugar and beat until stiff peaks form. Fold in vanilla. 8. To serve, put strawberries on top of each cake slice and top with whipped cream. Serve immediately. Gluten-Free Applesauce Cake Yield: 18 servings Ingredients 2 cups gluten-free bean flour blend (Bean Flour Blend: 4 cups tapioca flour, 4 cups cornstarch, 3 cups garbanzo fava bean flour, 1 cup sorghum flour) 1 cup sugar 2 tablespoons Hershey’s cocoa 2 teaspoons xanthan gum 2 teaspoons baking soda 52 ½ teaspoon salt 1½ cups applesauce 2 teaspoons cinnamon ½ cup vegetable oil ¼ teaspoon nutmeg ½ cup raisins Directions 1. Preheat oven to 350°F. Spray a 9" 13" pan with vegetable oil cooking spray, then flour. 2. Combine flour, sugar, cocoa, xanthan gum, baking soda, salt, cinnamon, and nutmeg in a mixing bowl. 3. Stir in applesauce and oil. Mix well. Stir in raisins. 4. Pour into baking pan and bake at 350°F for about 35 minutes or until cake springs back when touched and cake tester inserted into the center of the cake comes out clean. Let cool and cut into 18 slices. Gluten-Free Banana Nut Muffins with Candied Ginger Yield: 12 muffins Ingredients 4 eggs ½ cup dark brown sugar ¼ cup vegetable oil 3 tablespoons coconut milk 1 teaspoon vanilla extract 1 tablespoon candied ginger, minced ½ teaspoon cinnamon ¼ teaspoon cardamom ¼ teaspoon ground cloves 1 cup coconut flour 2 bananas, mashed ¼ cup walnuts, chopped 1 teaspoon baking powder ½ teaspoon baking soda Pinch sea salt Directions 1. Preheat oven to 350°F. Spray muffin pan with vegetable oil cooking spray. 2. Mix the eggs and sugar to dissolve the sugar. Add the oil, coconut milk, vanilla, candied ginger, cinnamon, cardamom, and ground cloves, and stir. 3. Add remaining ingredients and mix until the flour is moistened. 4. Pour into muffin pan and bake at 350°F for about 20 minutes or until lightly browned. Gluten-Free Chocolate Chip Cookies Yield: 30 cookies Ingredients ¾ cup butter-flavored shortening 1¼ cup brown sugar 2 eggs 1 tablespoon vanilla 2¼ cups bean or rice flour blend (see recipes above) 1¼ teaspoons xanthan gum ¾ teaspoon baking soda ½ teaspoon baking powder ¼ teaspoon salt 1 cup chocolate chips Directions 1. Preheat oven to 350°F. 2. Cream together shortening and brown sugar. Add eggs and vanilla and beat until smooth. 3. Add flour, xanthan gum, baking soda, baking powder, and salt. Mix well. Stir in chocolate chips. 53 4. Drop by tablespoonfuls onto cookie sheet. 5. Bake at 350°F for 8 to 10 minutes or until lightly browned. Gluten-Free Pizza Ingredients 11⁄2 pounds lukewarm water 4 ounces yeast 11⁄2 ounces honey 1 ounce sugar 3 pounds white rice flour 2 pounds brown rice flour 1 pound 4 ounces tapioca flour 12 ounces potato starch 21⁄2 ounces olive oil 1 ⁄2 ounce sea salt Steps 1. In lukewarm water, dissolve yeast, honey, and sugar. Let bloom for 10 minutes. 2. Add flours, oil, and salt. Mix with dough hook to a smooth dough. Let rest covered with plastic wrap for 1 hour. 3. Divide into small rounds to desired shell size. Let rest additional ½ hour. 4. Roll into 1⁄8-inch thick shells, top and bake on pizza stone or in a pizza oven to desired doneness. Low-Sodium Recipes Low-Sodium Pasta and Bean Soup Yield: 16 servings Ingredients 2 cans (16 oz. each) low sodium great northern beans 1 tablespoon olive oil ½ pound fresh mushrooms, sliced 1 cup onion, coarsely chopped 2 cups carrots, sliced 1 cup celery, coarsely chopped 1 clove garlic, minced 3 cups tomatoes, fresh peeled, chopped 1 teaspoon dried sage 1 teaspoon dried thyme ½ teaspoon dried oregano black pepper, freshly ground, to taste 1 bay leaf, crumbled 4 cups elbow macaroni, cooked Directions 1. Drain beans and reserve liquid. Rinse beans. 2. Heat oil and add mushrooms, onion, carrots, celery, and garlic. Sauté for 5 minutes. 3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes. 4. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook. 5. Combine reserved bean liquid with water to make 4 cups. 6. Add liquid, beans, and cooked macaroni to vegetable mixture. 7. Bring to boil. Cover and simmer until soup is thoroughly heated. 54 55 Low-Sodium Pineapple Teriyaki Chicken Yield: 4 servings Ingredients 1 /3 cup dry sherry ¼ cup low sodium soy sauce 2 tablespoons brown sugar 1 /3 cup pineapple juice 1 pound pineapple rings 4 5-ounce chicken breast halves, boneless, skinless 1 teaspoon cornstarch 1 tablespoon unsalted butter Directions 1. Stir sherry, soy sauce, brown sugar, and pineapple juice. Add pineapple rings and chicken and coat. Refrigerate for 10 to 15 minutes. 2. Preheat grill. Remove the chicken and pineapple from the marinade. Keep the marinade for the next step. Grill chicken and pineapple until the chicken is cooked and the pineapple is marked—about 6 to 7 minutes/side. 3. Whisk together the reserved marinade and cornstarch. Bring to a boil and whisk, until reduced and thickened (about 4 minutes). Stir in butter. Pour over the chicken. Low Sodium Pasta with Red Pepper Sauce Yield: 4 servings Ingredients 1½ tablespoons olive oil 6 medium red sweet peppers, chopped 4 cloves garlic 1 cup water 2 /3 cup fresh basil leaves ½ cup tomato paste 2 tablespoons red wine vinegar 8 ounces cooked whole-wheat cavatelli Directions 1. Heat oil and cook peppers and garlic for about 15 to 20 minutes, stirring occasionally. 2. Place the pepper-garlic mixture in a blender or food process and blend or process until nearly smooth. Add the water, basil, tomato paste, and vinegar. Blend or process until the basil is just chopped and mixture is nearly smooth. 3. Empty into a saucepan and stir sauce over medium heat until heated through. Serve over pasta. Low-Sodium Lemon Oregano Roasted Potatoes Yield: 4 servings Ingredients 1 pound russet potatoes, cut into ¾” chunks ½ tablespoon olive oil 1 teaspoon freshly grated lemon zest 1 tablespoon fresh oregano, minced ¼ teaspoon salt 1 /8 teaspoon ground pepper 56 Directions 1. Preheat oven to 450°F. 2. Toss potatoes in a large roasting pan with oil and remaining ingredients. 3. Roast potatoes, turning occasionally, until golden brown and tender, about 30 to 35 minutes. Low-Sodium Chocolate Cookie Treats Yield: About 52 cookies Ingredients 1 pound butter and/or shortening 8 ounces granulated sugar 8 ounces brown sugar ½ teaspoon salt 1½ tablespoon cinnamon 3 ounces eggs 1 ounce milk 1 pound pastry flour 4 ounces cocoa Directions 1. Preheat oven to 375°F. 2. Place the butter, sugars, salt, and spices in a mixing bowl. With the paddle, cream the ingredients at low speed until mix is light and fluffy. 3. Add the eggs and milk and blend in at low speed. 4. Sift in the flour and cocoa. Mix until just combined. 5. Roll the dough into long cylinders about 1 inch thick. With a knife or bench scraper, cut the roll into 1 ounce pieces. 6. Place pieces on greased baking sheets and press flat. 7. Bake at 375°F for about 10 minutes. Reprinted with permission of John Wiley & Sons, Inc. In the Kitchen Activities Gluten Free 1. Write below three observations you made about preparing gluten-free items and/or your evaluation of the gluten-free dishes. 57 2. Please use this Evaluation Form to judge the appearance and taste/flavor of the gluten free recipes. Appearance Gluten-Free Extremely Attractive Moderately Attractive Attractive Unappetizing Unattractive Excellent Taste Tasty/ Flavorful Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Recipe #1 Recipe #2 Recipe #3 Recipe #4 Recipe #5 Comments: Taste/Flavor Gluten-Free Recipe #1 Recipe #2 Recipe #3 Recipe #4 Recipe #5 Comments: 58 Low Sodium 3. One teaspoon of salt has 2,300 milligrams of sodium. If a recipe contains 1 teaspoon of salt and serves four, how many milligrams of sodium is in one serving? If a recipe contains 1 tablespoon of salt and serves eight, how many milligrams of sodium is in 1 serving? 4. Discuss how you rated the low-sodium recipes. If one of them were lacking flavor, how could you improve the recipe? 5. Please use this evaluation form to judge the appearance and taste/flavor of the low-sodium dishes made. Appearance Low Sodium Extremely Attractive Moderately Attractive Attractive Recipe #1 Recipe #2 Recipe #3 Recipe #4 Recipe #5 Comments: 59 Unappetizing Unattractive Taste/Flavor Low Sodium Excellent Taste Tasty/ Flavorful Acceptable Taste/Flavor Recipe #1 Recipe #2 Recipe #3 Recipe #4 Recipe #5 Comments: 60 Could Be More Flavorful Taste Did Not Appeal to Me Vegetarian Meal Below you will find recipes for two vegetarian main dishes and two desserts. Most recipes use a version of soy. Easy Tofu Lasagna (9 servings) 8 ounces mushrooms, chopped 1½ cups zucchini, chopped 16 ounces tofu 1 tablespoon lemon juice 1 tablespoon dried parsley flakes 1 teaspoon Italian herb seasoning ¼ teaspoon black pepper ¾ cup water 4 cups fat-free marinara sauce 8 ounces lasagna noodles, uncooked 4 ounces Mozzarella-style soy cheese ¼ cup Parmesan-style soy cheese 1. Preheat the oven to 350°F. 2. Sauté the mushrooms and zucchini in a non-stick skillet until tender, adding a little water if needed. Set aside. 3. Mash the tofu in a small mixing bowl. Add the lemon juice and 3 seasonings. Mix well. 4. Combine the water and marinara sauce in a bowl. 5. Assembled the lasagna: put about 1/3 of the sauce on the bottom of a 9” x 13” baking dish. Top with half the uncooked noodles, half the tofu mixture, half the Mozzarella-style soy cheese, and all of the mushrooms and zucchini. Put another 1/3 of the sauce on top, the remaining noodles, the remaining tofu and then the last 1/3 of the sauce. Top with the remaining cheeses. 6. Cover the casserole with foil. Bake at 350°F for 1 hour. 7. Remove from oven and let sit 10 minutes before serving. Vanilla Pudding (3 servings) ½ cup sugar 2 tablespoons cornstarch 1½ cups plain soymilk 1 teaspoon vanilla extract 1. Stir the sugar and cornstarch together in a medium saucepan. Whisk in the soymilk. 2. Cook, stirring, over moderate heat until the mixture comes to a boil and thickens. 3. Remove from heat, stir in vanilla, and pour into three individual serving dishes. Chill. Creamy Lentil and Mushroom Stew (4–6 servings) 1 quart water 1 cup dry lentils 1 large potato, chopped 4 ounces fresh spinach 2 tomatoes, chopped 2 tablespoons oil 1 garlic clove, minced 1 onion, chopped ½ pound mushrooms, sliced 1 cup dry noodles, cooked al dente 1 teaspoon oregano ½ teaspoon curry 1 cup plain yogurt 1 cup cottage cheese 61 1 tablespoon honey Salt and pepper to taste 1. Bring the water to a boil in a large saucepan. Add the lentils. Cover and simmer for about 25 minutes. When the lentils begin to soften, add the potato, spinach, and tomatoes. Keep the mixture covered except to stir. Add a little water if the stew begins to get too thick. 2. Heat the oil in a large skillet. Add the garlic, onion, and mushrooms and sauté until nicely browned. Combine with the lentil mixture and add the remaining ingredients. 3. Simmer the stew until it reaches the desired consistency. Serve. Michigan Fruit Crisp (6 servings) Filling: 2 cups fresh cherries, pitted and halved 2 cups fresh blueberries 2 tablespoons flour ½ cup sugar ½ teaspoon cinnamon Topping: 1 /3 cup dry TSP (textured soy protein) ½ cup oats ¼ cup brown sugar 2 tablespoons flour ¼ teaspoon cinnamon 2 tablespoons margarine, melted 1. Preheat the oven to 350°F. 2. Make the filling: put the fruit in a medium mixing bowl. Combine the flour, sugar, and cinnamon and pour over the fruit. Stir together well. Pour into an 8-inch or 9-inch square baking dish. 3. Make the topping: combine all topping ingredients except the margarine in a small mixing bowl. Add the margarine and stir to combine well. Using your fingers, sprinkle the topping over the fruit. 4. Bake for 45 minutes, until the filling bubbles around the edges. 62 Chapter 12 IN THE KITCHEN In the Kitchen Activities 1. You will be preparing a low-kcalorie meal to include an appetizer, entrée, side dish, salad, and dessert. 2. Write down below the name of each of the dishes in the meal. Then describe what makes each menu item relatively low in kcalories. Menu Item Appetizer Why This Menu Item Is Relatively Low in Kcalories Entrée Salad Side Dish Dessert 63 3. Use this evaluation form to judge the appearance and taste/flavor of the meal. Appearance Extremely Attractive Moderately Attractive Attractive Unappetizing Unattractive Excellent Taste Tasty/ Flavorful Acceptable Taste/Flavor Could Be More Flavorful Taste Did Not Appeal to Me Appetizer Entrée Salad Side Dish Dessert Comments: Taste/Flavor Appetizer Entrée Salad Side Dish Dessert Comments: 64 Chapter 13: IN THE KITCHEN In the Kitchen Activities 1. You will be given ingredients to make a healthy version of one or more of the following items: chicken strips, hamburger, pizza, taco, macaroni and cheese, grilled cheese sandwich, entrée salad, snack kebab, fruit pop/ice cream sandwich, popcorn snack mix, decorated apple/fruit wedges/ mini wrap, or veggies and dip. 2. Write the recipe below for your menu item and do a nutrient analysis of it using the SuperTracker website. Recipe Name: __________________________________________________________ INGREDIENTS Kcalories/ Fat(g)/ % Kcalories Serving Serving from Fat STEPS Saturated Fat (g) /Serving 65 Fiber (g)/ Serving Protein (g)/ Serving 3. What makes your version healthier than the traditional version yet still tasty? 4. Please use this evaluation form to judge the appearance and taste/flavor of each dish. Appearance Extremely Attractive Moderately Attractive Attractive Chicken strip Hamburger Pizza Taco Mac & cheese Grilled cheese sandwich Entrée salad Snack kebab Fruit pop/ ice cream sandwich Popcorn snack mix Decorated apple/fruit wedges Mini wrap Veggies and dip Comments: 66 Unappetizing Unattractive Taste/Flavor Excellent Taste Tasty/ Flavorful Acceptable Taste/Flavor Chicken strip Hamburger Pizza Taco Mac & cheese Grilled cheese sandwich Entrée salad Snack kebab Fruit pop/ ice cream sandwich Popcorn snack mix Decorated apple/fruit wedges Mini wrap Veggies and dip Comments: 67 Could Be More Flavorful Taste Did Not Appeal to Me