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.
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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