Chapter 1: Introduction to Nutrition
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.
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.
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
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?