Year 8
Cooking Recipes
Savoury rice
Ingredients
Equipment
1 onion
3 mushrooms
½ red pepper
1 tomato
1 x 10ml spoon oil
150g long grain rice
550ml water, boiling
1 x 5 ml spoon vegetable stock powder or cube
50g peas
1 x 10ml spoon curry powder
Chopping board, knife, saucepan, wooden spoon, weighing
scales, measuring jug, measuring spoons, kettle.
Method
1. Prepare the vegetables:
• Peel and chop the onion;
•
slice the mushrooms;
•
•
chop the tomato.
dice the red pepper;
2. Fry the onion in oil until soft.
3. Add the mushrooms and red pepper and cook for a further
2 minutes.
4. Stir in the rice.
5. Mix the stock powder with the water.
6. Add the stock, peas and curry powder.
7. Simmer for 15 minutes, until the rice is tender.
8. To serve place the rice in a bowl and sprinkle the
chopped tomato on top.
Mini Carrot Cakes
Ingredients
150g margarine
250g carrots
200g sugar
2 large eggs
200g flour
2 x 5ml cinnamon
2 x 5ml baking powder
125g sultanas
50g nuts
Equipment
Chopping board, knife, vegetable peeler, grater,
measuring spoons, weighing scales, small bowl, mixing
bowl, wooden spoon, sieve, muffin tray, 12 muffin
cases, 2 large metal spoons.
Method
1.
Preheat the oven to 200oC or gas mark 6.
2.
Melt the margarine in the microwave.
3.
Top and tail, and then peel and grate the
carrots.
4.
Combine the carrots, sugar and margarine in
the mining bowl.
5.
Sift in the flour, cinnamon and baking powder.
6.
Beat the eggs in a small bowl, and then add to
the mixture.
7.
Mix in the sultanas and nuts.
8.
Divide the mixture equally between the muffin
cases, using the two metal spoons.
9.
Bake for 20 minutes.
Bread
Ingredients
200g strong plain flour
1tsp margarine
1tsp salt
3tsp yeast
Pinch of sugar
¼ pint lukewarm water or milk
Equipment
Mixing bowl
Measuring jug
Sieve
Teaspoon
Palette knife
Baking tray
Method
1.
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12.
Collect equipment.
Put oven on 210C/ gas 8.
Grease baking tray.
Sieve flour and salt into bowl.
Add margarine, cut up and rub into flour.
Stir in yeast and sugar.
Add enough lukewarm water to mix to soft dough.
Knead for at least 5 minutes until dough is elastic.
Cut into 8 pieces. Shape into rolls or any other shape.
Put on baking tray. Cover and leave to rise in warm place (until double in size).
Brush with milk or water for crusty top or dust with flour.
Bake for 10 minutes.
Mini cheese and veg frittatas
Ingredients
2 spring onions
50g cheese, e.g. Cheddar, Cheshire
Fresh coriander or chives
3 eggs
40ml milk
80g sweetcorn (canned or frozen)
Black pepper
Equipment
Chopping board, vegetable knife, grater,
plate, bowl, silicone or non-stick muffin tin,
spoon.
Method
1. Pre-heat your oven to 200oC or gas mark 6.
2. Slice the spring onions.
3. Grate the cheese.
4. Chop the fresh herbs.
5. Beat the eggs in the mixing bowl, then add the milk.
6. Stir in the cheese, fresh herbs and black pepper.
7. Pour the mixture into 6 silicone muffin cases or a non-stick muffin tin (you may need to grease each muffin
‘well’).
8. Divide the vegetables equally between the 6 cases.
9. Bake in the oven for 15-20 minutes, until the egg is cooked.
Tuna and Broccoli Pasta
Ingredients
Equipment
100g rigatoni
40g cheese
100g broccoli
100g canned tuna (in water) drained
25g soft margarine
25g plain flour
250ml semi-skimmed milk
1 x 5ml spoon dried oregano
50g sweetcorn (canned or frozen)
Black pepper
Two saucepans, weighing scales, grater, chopping board,
knife, measuring jug, whisk, measuring spoons, colander,
wooden spoon, ovenproof dish or foil tray.
Method
1. Bring a saucepan of water to the boil, and then add the
pasta. Simmer for about 10 – 12 minutes, until al dente.
3. While the pasta is cooking, make the sauce:
• place the butter or margarine, flour and milk into a
small saucepan;
•
reduce the heat, stir in the oregano, and allow to
simmer for 2 minutes;
5. Preheat the grill.
2. Grate the cheese and cut the broccoli into small pieces.
•
bring the sauce to a simmer, whisking all the time
until it has thickened;
4. During the last 2 minutes of the pasta boiling, add the
sweetcorn and broccoli to the saucepan.
6. Drain the boiling hot water away from the pasta and
vegetables into a colander in the sink.
7. Pour the drained pasta and vegetables into the sauce.
8. Stir in the canned tuna.
10. Sprinkle the cheese over the top, and add a few twists of
black pepper.
11. Place under a hot grill until the cheese is bubbling and
golden brown.
Chicken or tofu stir-fry
Ingredients
1 x chicken breast (or 3-4 thighs) or 100g tofu
½ red chilli, deseeded and sliced
1 glove garlic, crushed
1cm fresh ginger, finely chopped (optional)
1x10ml spoon oil
½ red onion, sliced
1/3 green pepper, sliced
1/3 yellow pepper, sliced
2-3 mushrooms, sliced
1x10ml spoon soy sauce
Equipment
Chopping board, knife, garlic press, wok/saucepan,
measuring spoon.
Method
1. If using chicken, cut into strips. Place in the fridge, covered, until needed.
2. Using a clean chopping board and knife, prepare the vegetables.
3. Heat the oil in the wok/saucepan.
4. Add the onion, garlic, chilli and ginger. Allow to cook for 1 minute.
5. Add the chicken or tofu and stir-fry for 3-4 minutes.
6. Add the remaining vegetables and soy sauce and continue to cook for a further 2 minutes.
7. Serve.
Tips
* Vary the vegetables – leeks, courgettes and carrots all work well.
* Other types of meat could be used, e.g. thin strips of bean or turkey.
* Mix in ready cooked noodles or rice for a quick main meal.
Apple and sultana crumble
Ingredients
Equipment
100g plain flour
50g butter or margarine
50g oats
40g sugar
2 eating apples
50g sultanas
Weighing scales, mixing bowl, wooden spoon, chopping board,
knife, ovenproof dish or foil tray, baking tray.
Method
1. Preheat the oven to 190°C or gas mark 5.
2. Rub in the butter or margarine into the flour until it resembles
breadcrumbs.
3. Stir in the oats and sugar.
4. Cut the apples into quarters and remove the core. Slice thinly.
5. Arrange the apple slices in an oven proof/foil tray dish on
a baking tray, and then add the sultanas.
6. Sprinkle the crumble topping over the apple slices.
7. Bake for 25 – 30 minutes, until the apples are soft and the
crumble is golden.
Turkey Burgers
Ingredients
1 small onion
450g lean turkey mince
1 x 5ml spoon dried mixed herbs
2 x 5ml spoon Worcestershire sauce
Ground black pepper
Vegetable oil
Equipment
Chopping board, vegetable knife, colander, mixing bowl,
mixing spoon, grill pan, pastry brush, bread knife.
To serve:
4 wholemeal rolls
2 tomatoes
¼ lettuce
Pickled gherkin (optional)
Method
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3.
7.
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Peel and finely chop the onion.
Wash and slice the tomatoes. Wash and shred the lettuce.
Place the turkey mince in a bowl and mix together with the onion, herbs and Worcestershire sauce. Season with black
pepper.
Preheat the grill at medium.
Shape the turkey mixture into 4 equal size burgers.
Brush the burgers lightly with oil. Place on a grill rack and cook for about 5-6 minutes each side. Check that the burgers
are thoroughly cooked and there are no pink juices.
Cut the rolls in half and toast the cut side lightly under the grill.
Place the burgers in the roll and top with sliced tomato, lettuce and gherkin if used.
Tips:
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Experiment using different herbs and spices to flavour the burgers.
Use extra salad ingredients – they all count towards your 5 A Day.
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FAJITAS
INGREDIENTS (serves 2)
½ lime
1 garlic clove
½ green chilli
Small bunch coriander
1tbsp vegetable oil
1small chicken breast
½ onion
½ green pepper
1tomato
25g cheddar cheese
3-4 tortillas
1tbsp guacamole or salsa, optional
EQUIPMENT
Juice squeezer
Garlic press
Brown chopping board
Red Chopping board
Knife
Mixing bowl
Tablespoon
Grater
Weighing scales
Grater
Frying pan
Plate to present
Container (bring from home)
METHOD
1. Prepare the marinade:
a. Squeeze the lime
b. Peal and crush the garlic
c. De-seed and slice the chilli (wash your hands after doing this!)
d. Chop the coriander
e. Stir everything together with the oil
2. Remove any skin from the chicken and cut it into strips using the red chopping board. Mix with the marinade and
set aside until needed.
3. Prepare the remaining ingredients with a clean knife on a clean chopping board:
a. Slice the onion and the green pepper
b. Chop the tomato
c. Grate the cheese
4. Add the marinated chicken to the frying pan and stir-fry for about 5 minutes. Check core temperature in the chicken
to make sure it is cooked.
5. Add the onion and green pepper and continue to cook for a further 3 minutes.
6. Spread some chicken mixture in the centre of the tortilla, add some tomato, cheese and guacamole, then roll up.
Some tips:
Warm the tortillas in a microwave oven for 20 seconds
Go for extra vegetables or kidney beans for a vegetarian alternative
Other types of meat could be sued, e.g. thin strips of beef of turkey