COOKING 101 · 2018-11-14 · Question 1: Place an X in the box next to which ingredient list represents a fast food veggie burger. Ingredient List 1 water, pea protein isolate, expeller-pressed

C O O K I N G 1 0 1

- B E

G IN N E R

A P P R O V E D -E S T . 2 0 1 5

In theKitchen

M A K I N G F R E S H F O O D

C O O K I N G 1 0 1

C O N T E N T

T H E F O O D Q U I Z

B E E F K O F T A S & T Z A T Z I K I B E A N D I P

C H E E S E & T U R K E Y E G G D I P P E R S

2 0 - M I N U T E T U R K E Y & B E A N C H I L I S A L A D

R I C E & B E A N E N C H I L A D A S

C H E E S E B U R G E R F R I T T A T A

O N E P O T C H E E S Y B E E F & R I C E

S T R A W B E R R Y B A N A N A F R E N C H T O A S T

Q U I Z0 2 0 3

R E C I P E 04 0 5

R E C I P E0 6 0 7

0 8 0 9

R E C I P E1 0 1 1

1 2 1 3

R E C I P E1 4 1 5

R E C I P E1 6 1 7

R E C I P E

M E D I T E R R A N E A N T U R K E Y & R I C E B O W L

t u r k e y

R I C E

E G G S

B E A N S

B E E F

C A N O L A O I L

R E C I P E1 8 1 9

I N F O2 0

I N F O2 1

2 2

I N F O2 3

2 4

I N F O2 5

I N F O

I N F O

R E C I P E

N O T E S

P a g e 1

Question 1: Place an X in the box next to which ingredient list represents a fast food veggie burger.

Ingredient List 1 water, pea protein isolate, expeller-pressed canola oil,

refined coconut oil, rice protein, mungbean protein, natural

flavors, methylcellulose, potato starch, sunflower oil, salt,

potassium chloride, apple extract, vinegar, lemon juice

concentrate, colour blend (vegetable glycerine, maltodextrin,

ascorbic acid, beet juice extract), sunflower lecithin,

pomegranate fruit powder, lycopene (for colour),

vitamins and minerals (dried yeast, niacin [vitamin b3],

pyridoxine hydrochloride [vitamin b6], thiamin hydrochloride

[vitamin b1], riboflavin [vitamin b2], folic acid [vitamin b9],

cyanocobalamin [vitamin b12], d-calcium pantothenate,

pyridoxine hydrochloride,biotin, zinc sulfate). May contain

soy.

Ingredient List 2100% real beef.

Question 2: Circle the İcon that fits the description of each of the following meats: extra lean ground beef, extra lean ground turkey, extra lean ground chicken.

Question 3: Why is canola oil great for salad dressings?

Question 4: Why is canola oil good for frying?

Question 5: What is 'food synergy' and how do you do it? Specifically, why do beans pair so well with rice? Why do beans pair so well with beef?

Answer Key: Q1: Ingredient list 2 represents the 100% pure beef regular fast food burger. The one with many ingredients and

nutrients added represents the fast food veggie burger. Q2: All fit in the top box: 10% maximum fat. Ground meats are designated by

law on the label as extra lean, lean or medium based on their maximum fat content. So whether ground beef, turkey or chicken, they

all have the SAME maximum content in the categories of lean, extra lean or medium. Q3: Because of its mild flavour. Q4: Because

it has a high smoke point, meaning it can withstand high temperatures. Q5: When you eat certain foods together to optimize the

nutritional contribution of both foods in the meal. E.g. Eating rice with beans makes a meal that contains all 9 essential amino acids.

E.g. Pairing beans with meat like beef or turkey (like in a chili) will boost iron absorption from the beans by 150%. Plus the fibre from

the beans aids in digestion of the meat.

T h e f o o d q u i z

P a g e 2

1 0 % M a x i m u m

F a t

1 7 %M a x i m u m

F a t

2 3 % M a x i m u m

F a t

Question 6: How do you cook canned beans?

Question 7: How do you flavour rice?

Question 8: What are three tips for cooking rice perfectly?

Question 9: What is the difference between white and brown eggs?

Question 10: How do you make a soft-cooked egg?

Question 11: List the steps to make a breaded turkey cutlet (Schnitzel).

Question 12: How much protein is in 100 g of turkey?

Answer Key: Q6: Open the can, drain and rinse in a colander, and add to the dish you are making. Q7: Cook it in broth, using herbs,

etc. Q8: Measure ingredients, don't check rice as it is cooking, follow package directions. Q9: Shell colour is the only difference. They are

nutritionally the same. Q10: Gently place an egg in gently boiling water for 4 to 5 minutes. Cool in cold water. Q11: See full breading process

on page 20. Q12: Around 23 g.

P a g e 3

B E E F K O F T A S & T Z A T Z I K I

B E A N D I P

C O O K I N G T I M E P R E P T I M E S E R V I N G S

B E E F K O F T A S & T Z A T Z I K I B E A N D I P

D I R E C T I O N S1 5 M I N 1 5 M I N 6

1. Beef koftas: Preheat oven to 375°F (190°C). In large bowl combine beef, onion, egg, cumin, chili powder, cinnamon and salt. On a foil-lined baking sheet, shape meat into 12, 4-inch long ovals. Thread onto 12 skewers. Cook for 15 minutes, turning once. Beef is done when a digital rapid-read thermometer inserted into the skewer reads 160°F (71°C).

2. Tzatziki bean dip: Meanwhile pour navy beans, Greek yogurt, garlic, dill, salt, pepper and lemon juice into a food processor and pulse on low for 2 minutes or until the bean dip is smooth. Serve with the beef koftas for dipping. Cucumbers and mini red tomatoes areother great dipping options that boost your veggies for the meal.

*Tip: If using wooden skewers, soak them in water for 30 minutes.

l e a n g r o u n d b e e f

o n i o n , d i c e d

e g g

c u m i n

c h i l i p o w d e r

c i n n a m o n

s a l t

1 2 m e t a l s k e w e r s *

c a n n e d n a v y

b e a n s , d r a i n e d

a n d r i n s e d

G r e e k y o g u r t

g a r l i c

d r y d i l l w e e d

s a l t

p e p p e r

l e m o n j u i c e

K o f t a s :

1 l b ( 5 0 0 g )

1 s m a l l

1

1 t s p ( 5 m L )

1 t b s p ( 1 5 m L )

1 / 4 t s p ( 1 m L )

1 / 4 t s p ( 1 m L )

B e a n d i p :

2 c u p s ( 5 0 0 m L )

1 / 2 c u p ( 1 2 5 m L )

2 c l o v e s

1 t s p ( 5 m L )

1 / 2 t s p ( 2 m L )

1 / 4 t s p ( 1 m L )

2 t b s p ( 3 0 m L )

N U T R I T I O NN u t r i t i o n F a c t s p e r 1 s e r v i n g ( 1 / 6 o f r e c i p e ) : 2 7 7 c a l o r i e s | 2 7 g p r o t e i n | 1 1 g f a t | 1 6 g c a r b o h y d r a t e

| 6 g f i b r e | 2 g s u g a r s | 5 6 0 m g s o d i u m

P a g e 5

K o f t a s a r e a t r a d i t i o n a l b e e f o n - a - s t i c k s t r e e t f o o d f r o m t h e M i d d l e E a s t . B e e f i s h i g h

i n e a s y - t o - a b s o r b h e m e i r o n t o h e l p f i g h t f a t i g u e . T h e b e a n s a r e h i g h i n f i b r e , s o t h e y

w i l l h e l p k e e p y o u f e e l i n g f u l l . T h e m e a t a n d b e a n s w o r k p e r f e c t l y t o g e t h e r . K n o w n

a s t h e m e a t f a c t o r , t h e m e a t i n c r e a s e s t h e a b s o r p t i o n o f t h e n o n - h e m e i r o n f r o m t h e

b e a n d i p b y 1 5 0 % . Ta l k a b o u t a g r e a t t e a m !

I N G R E D I E N T S

THE COOK-

R E C I -

12/

46

SP

AG

HE

TT

I

Y O U R I M -A G E



T h i s b r e a k f a s t i s t h e p e r f e c t w a y t o k e e p g o i n g t h r o u g h o u t t h e d a y . T h e p r o t e i n f r o m

t h e e g g a n d t u r k e y , p l u s t h e f i b r e f r o m t h e w h o l e w h e a t b r e a d , w i l l h e l p k e e p y o u

f u l l . F o r m o r e c o l o u r a d d i n s p i n a c h o r t o m a t o e s a n d s e r v e w i t h y o u r f a v o u r i t e f r u i t .

e g g s

d e l i t u r k e y

n a t u r a l c h e e s e

w h o l e w h e a t b r e a d

c a n o l a o i l

1. Soft-cooked eggs: Carefully lower eggs into a pot of boiling water and start the timer for 5 minutes. After 5 minutes drain, then rinse eggs in cold water immediately to prevent overcooking.

2. Dippers: Meanwhile layer three turkey slices and one slice of cheese over bread. Top each sandwich with an additional piece of bread. Repeat until 4 sandwiches have been made. Generously brush canola oil on the outside of each slice of bread. Cook each sandwich for 2 minutes on each side, or until bread is toasted and cheese is melted. Place sandwiches on a cutting board and slice each into 5 soldier strips. Serve on a large platter.

3. Break the tops off the soft-cooked eggs and dip soldiers into the egg dip. Use a spoon to eat the rest of the egg once you are f inished dipping.

D I R E C T I O N S

N U T R I T I O N


6

1 2 s l i c e s

4 s l i c e s

8 s l i c e s

3 t b s p ( 4 5 m L )

N u t r i t i o n F a c t s p e r 1 s e r v i n g ( 1 / 6 o f r e c i p e ) : 3 6 0 c a l o r i e s | 3 0 g p r o t e i n | 1 6 g f a t | 3 4 g c a r b o h y d r a t e

| 5 g f i b r e | 4 g s u g a r s | 1 7 0 0 m g s o d i u m

Tip: Add spinach or another veggie to make this a colourful and nutritious breakfast option.

P a g e 7

C O O K I N G T I M E P R E P T I M E S E R V I N G S1 0 M I N 1 0 M I N 6

2 0 - M I N U T E T U R K E Y & B E A N

C H I L I S A L A D

2 0 - M I N U T E T U R K E Y & B E A N C H I L I S A L A D

1. Heat canola oil in large saucepan or Dutch oven over medium heat. Stir in turkey, salt, pepper and garlic powder. Cook for around 10 minutes, breaking into small chunks with back of spoon, until meat is browned and completely cooked. Stir in chili powder, onions, green pepper, toma-toes and beans. Cook for another 10 minutes. This recipe makes 6 cups total.

2. Meanwhile prepare fresh lettuce, crushedtortilla chips, sour cream, salsa and other classic taco fixings to make an easy and fast taco salad. Top with your favourite fixings.

Tip: To make walking tacos, purchase mini bags (28 g) of flavoured tortilla chips. Crush the chips in the bag and add 1 cup shredded lettuce, 1/2 cup 20-minute chili and your choice of toppings like 1 tbsp each sour cream and salsa, shredded ched-dar cheese, red onion and sliced green onion.

*Tip: For best results try using a mixture of canned black beans, kidney beans and romano beans. Use canned beans and remember to drain beans in a colander and rinse to reduce sodium content.


c a n o l a o i l

e x t r a l e a n g r o u n d

t u r k e y

s a l t

p e p p e r

g a r l i c p o w d e r

c h i l i p o w d e r

o n i o n , d i c e d

g r e e n p e p p e r , d i c e d

d i c e d t o m a t o e s , d r a i n e d

a s s o r t e d c a n n e d b e a n s * ,

d r a i n e d a n d r i n s e d

s h r e d d e d l e t t u c e

c r u s h e d t o r t i l l a c h i p s

s o u r c r e a m , s a l s a ,

s h r e d d e d c h e d d a r

c h e e s e , s l i c e d o n i o n

C h i l i :

1 t s p ( 5 m L )

1 l b ( 5 0 0 g )

1 / 2 t s p ( 2 m L )

1 / 2 t s p ( 2 m L )

1 / 2 t s p ( 2 m L )

3 t b s p ( 4 5 m L )

1 m e d i u m

1

1 c a n

2 c u p s ( 5 0 0 m L )

S a l a d :

6 c u p s ( 1 . 5 L )

1 c u p ( 2 5 0 m L )

O p t i o n a l g a r n i s h :

N u t r i t i o n F a c t s p e r 1 s e r v i n g ( 1 / 6 o f r e c i p e ) : 2 7 8 c a l o r i e s | 2 5 g p r o t e i n | 8 g f a t | 2 9 g c a r b o h y d r a t e


N U T R I T I O N

P a g e 9


D o y o u l i k e t a c o s ? T h e n y o u a r e g o i n g t o l o v e t h i s s a l a d ! T h i s i s t h e p e r f e c t h e a l t h y

l u n c h y o u c a n b r i n g a l o n g t o s c h o o l a n d f e e l g o o d a b o u t g e t t i n g y o u r v e g g i e s i n

a l o n g w i t h p r o t e i n t o h e l p k e e p y o u f u l l u n t i l d i n n e r .

D I R E C T I O N S



O n e p o t m e a l s a r e p e r f e c t f o r a b u s y n i g h t a n d a n e a s y c l e a n u p ! I m p r e s s y o u r

f a m i l y w i t h t h i s d e l i c i o u s a l l - i n - o n e m e a l . H e a l t h y a n d t a s t y , u s i n g i n g r e d i e n t s y o u

h a v e r i g h t i n y o u r p a n t r y a n d f r e e z e r . M a k e m e a l s f a s t e r t h a n t a k e - o u t w i t h B i g

B a t c h B e e f a n d 2 0 - m i n u t e r i c e .

2 0 - m i n u t e d r y b r o w n

r i c e

b e e f b r o t h

s a l t

p e p p e r

o n i o n p o w d e r

s t e a k s p i c e

f r o z e n b r o c c o l i f l o r e t s

B i g B a t c h B e e f *

g r a t e d b a b y P a r m e s a n

c h e e s e , d i v i d e d

1. In a large skillet mix together rice, beef broth, salt, pepper, onion powder and steak spice. Bring to a boil, stir, turn heat to low and cover for 20 minutes. Do not check rice. Keep covered.

2. Stir in broccoli, Big Batch Beef* and half the Parmesan cheese. Cook over medium-high heat for 5 minutes, stirring until broccoli is heated through. Top with remaining Parmesan and serve.

*f ind directions for Big Batch Beef on page 23. Or, substitute f resh ground beef: use 1 lb (500 g) lean ground beef pan-fried with one each diced onion and garlic clove.

D I R E C T I O N S

N U T R I T I O N


1 c u p ( 2 5 0 m L )

2 c u p s ( 5 0 0 m L )

1 / 4 t s p ( 1 m L )

1 / 4 t s p ( 1 m L )

1 / 4 t s p ( 1 m L )

1 / 2 t s p ( 2 m L )

5 c u p s ( 1 . 2 5 L )

2 c u p s ( 5 0 0 m L )

1 / 2 c u p ( 1 2 5 m L )


| 4 g f i b r e | 3 g s u g a r s ) | 7 3 3 m g s o d i u m

P a g e 1 1

Tip: Make Big Batch Beef ahead and keep in the f reezer so you have cooked ground beef at the ready to fortify soups, make tacos or dishes like this one in a snap.

Tip: Cooked rice can be refrigerated or f rozen for easy weeknight meal prep. Cook rice according to package directions. Spread rice evenly on bak-ing sheet and let cool. Place cooled, cooked rice in an airtight container or bag in f ridge for up to 5 days or f reezer for up to 6 months.

C O O K I N G T I M E P R E P T I M E S E R V I N G S2 5 M I N 5 M I N 6

s t r a w b e r r y

b a n a n a

F R E N C H T O A S T

S T R A W B E R R Y B A N A N A F R E N C H T O A S T

1. In an 8-inch square dish, whisk together eggs, milk, cinnamon, nutmeg, brown sugar, vanilla and salt.

2. Place 2 slices of bread in egg mixture and soak for 15 seconds per side. Heat 1 tbsp canola oil in a nonstick skillet over medium-low heat. Fry bread slices until golden brown, about 2 minutes per side. Adjust the heat as needed to ensure even browning. Repeat with remaining bread and egg mixture adding canola oil as needed, 1 tbsp at a time.

3. Meanwhile in a medium sized bowl toss together strawberries, banana and maple syrup. Spoon strawberry mixture over 4 slices of cooked French toast and top each sandwich with another piece of French toast. Cut each sandwich into triangles and sprinkle with powdered sugar. Enjoy with a side of fruit!

Tip: Get creative with your french toast sandwich filling. Try some sliced apples, a fruit purée or a mixture of berries.

e g g s

m i l k

c i n n a m o n

n u t m e g

b r o w n s u g a r

v a n i l l a

s a l t

w h o l e w h e a t b r e a d

c a n o l a o i l , d i v i d e d

s l i c e d s t r a w b e r r i e s

s l i c e d b a n a n a

m a p l e s y r u p

s p r i n k l i n g o f

p o w d e r e d s u g a r

4

1 c u p ( 2 5 0 m L )

1 / 2 t s p ( 2 m L )

1 / 2 t s p ( 2 m L )

2 t b s p ( 3 0 m L )

1 / 2 t s p ( 2 m L )

p i n c h

8 s l i c e s

3 t b s p ( 4 5 m L )

1 c u p ( 2 5 0 m L )

1 / 2 c u p ( 1 2 5 m L )

2 t b s p ( 3 0 m L )

O p t i o n a l g a r n i s h :


| 6 g f i b r e | 2 5 g s u g a r s | 4 6 5 m g s o d i u m

N U T R I T I O N

P a g e 1 3

F r e n c h t o a s t w i t h s t r a w b e r r i e s a n d b a n a n a ! W h a t m o r e c o u l d y o u a s k f o r ? T h i s i s a

b e a u t i f u l a n d t a s t y w a y t o g e t s o m e f r u i t i n t h e m o r n i n g .

C O O K I N G T I M E P R E P T I M E S E R V I N G S4 M I N 1 5 M I N 4


D I R E C T I O N S

THE COOK-

R E C I -

S T R A W B E R R Y

r i c e & B e a n e n c h i l a d a s

R I C E & B E A N E N C H I L A D A S

T h e s e e n c h i l a d a s a r e a c a s u a l , s a t i s f y i n g e n t r é e t h a t w i l l b e m e t w i t h d e l i g h t a s y o u

p a s s t h e m a r o u n d t h e t a b l e . P e r f e c t f o r t h e c o l d e r w e a t h e r , w a r m u p w i t h t h i s

h o m e m a d e s a u c e p o u r e d o v e r v e g g i e s , b e a n s a n d r i c e .

c a n o l a o i l

f l o u r

t a c o s e a s o n i n g

c i n n a m o n

t o m a t o p a s t e

v e g e t a b l e b r o t h

a p p l e v i n e g a r o r

w h i t e v i n e g a r

c a n o l a o i l

o n i o n , t h i n l y s l i c e d

g r e e n p e p p e r ,

t h i n l y s l i c e d

a s s o r t e d c a n n e d

b e a n s * , r i n s e d a n d

d r a i n e d

c o o k e d b r o w n r i c e

e a c h s a l t a n d p e p p e r

6 - i n c h w h o l e w h e a t

t o r t i l l a

s h r e d d e d m o z z a r e l l a

c h e e s e

1. Enchilada sauce: Heat canola oil in a medium sauce-pan over medium heat. Stir in flour, taco season-ing and cinnamon. Cook for 30 seconds. Whisk in tomato paste, vegetable broth and apple vinegar. Cook for 5 minutes or until bubbling and thick-ened.

2. Enchiladas: Preheat oven to 375°F (190°C). Mean-while heat canola oil over medium heat in a large nonstick skillet and stir in onion and peppers. Cook for 3 minutes or until softened. Stir in beans, rice, salt and green pepper. Cook for 1 minute longer.

3. Fill each tortilla with the rice/bean mixture. Roll and place seam side down in 4 qt (4 L) rectangular glass baking dish. Repeat until you have 8 wraps. Pour the enchilada sauce over top and sprinkle with cheese. Bake for 10 minutes or until cheese is melted.

Tip: For best results try using a mixture of canned black beans, kidney beans and romano beans. Use canned beans and remember to drain and rinse in a colander to reduce sodium.

Tip: Season rice with broth, cilantro and a pinch of cumin to make this recipe even tastier.

D I R E C T I O N S

N U T R I T I O N


E n c h i l a d a s a u c e :

3 t b s p ( 4 5 m L )

3 t b s p ( 4 5 m L )

3 t b s p ( 4 5 m L )

1 / 2 t s p ( 2 m L )

2 t b s p ( 3 0 m L )

1 1 / 2 c u p s ( 3 7 5 m L )

1 t s p ( 5 m L )

E n c h i l a d a s :

1 t b s p ( 1 5 m L )

1 s m a l l

1

1 c u p ( 2 5 0 m L )

1 c u p ( 2 5 0 m L )

1 / 4 t s p ( 1 m L )

8

1 c u p ( 2 5 0 m L )


| 1 4 g f i b r e | 5 g s u g a r s | 1 3 2 4 m g s o d i u m

P a g e 1 5


C H E E S E B U R G E R

F R I T T A T A

C H E E S E B U R G E R F R I T T A T A

1. Heat canola oil in a large ovenproof nonstick skil-let or well seasoned and well greased cast iron frypan, over medium-high heat. Sprinkle ground beef with half the salt and pepper and cook for 8 minutes, breaking into small chunks with back of spoon, until meat is browned and completely cooked. Drain and set aside on a plate until ready to use.

2. In a medium sized bowl whisk together onion powder, eggs, milk and remaining salt and pepper.

3. Return beef to the nonstick skillet and stir in onions and spinach. Cook until spinach wilts, about 1 minute. Stir in tomatoes. Turn heat to low and pour in egg mixture. As eggs set around edge of skillet, using spatula, gently lift cooked portions to allow uncooked egg to flow underneath. Cook until bottom is set and top is almost set, about 5 minutes.

4. Sprinkle cheese over top and place skillet under preheated broiler for 2 minutes to melt cheese and puff up frittata, or cover with lid and cook for a couple of minutes on stovetop. Loosen around edge of frittata. Cut into wedges and serve with a side of dill pickles, plus ketchup and mustard for dipping.


c a n o l a o i l

e x t r a l e a n g r o u n d b e e f

e a c h s a l t a n d p e p p e r ,

d i v i d e d

o n i o n o r g a r l i c p o w d e r

e g g s

m i l k

r e d o n i o n , t h i n l y s l i c e d

c h o p p e d s p i n a c h

t o m a t o , s e e d e d a n d

d i c e d

s h r e d d e d c h e d d a r

c h e e s e

1 t s p ( 5 m L )

1 l b ( 5 0 0 g )

1 / 2 t s p ( 2 m L )

1 / 4 t s p ( 1 m L )

8

2 t b s p ( 3 0 m L )

1 s m a l l

1 c u p ( 2 5 0 m L )

1 s m a l l

1 / 2 c u p ( 1 2 5 m L )

N u t r i t i o n F a c t s p e r 1 s e r v i n g ( 1 / 6 o f r e c i p e ) : 2 5 3 c a l o r i e s | 2 3 g p r o t e i n | 1 7 g f a t | 3 g c a r b o h y d r a t e


N U T R I T I O N

Tip: If you have Big Batch Beef in the freezer, use 2 1/2 cups of that instead of fresh ground beef to make this recipe super speedy. See how to make Big Batch Beef on page 23.

P a g e 1 7

A l l t h e c l a s s i c f l a v o u r o f a c h e e s e b u r g e r b a k e d i n t o a f r i t t a t a ! A f r i t t a t a i s a g r e a t

m e a l o p t i o n f o r b r e a k f a s t , l u n c h o r d i n n e r . T h e f l a v o u r c o m b i n a t i o n s a r e e n d l e s s .

F e e l f r e e t o g e t c r e a t i v e a n d a d d y o u r f a v o u r i t e c h e e s e b u r g e r t o p p i n g s .

D I R E C T I O N SC O O K I N G T I M E P R E P T I M E S E R V I N G S

1 6 M I N 1 0 M I N 6

l

07/

46

M E D I T E R R A N E A N T U R K E Y & R I C E

B O W L

M E D I T E R R A N E A N T U R K E Y & R I C E B O W L

T h i s M e d i t e r r a n e a n d i s h i s a 3 0 - m i n u t e m e a l t h a t ’ s q u i c k t o m a k e a n d h a s a l i g h t

c i t r u s f l a v o u r . G e t e v e r y t h i n g y o u n e e d i n o n e b o w l f o r a n e a s y l u n c h o r d i n n e r !

b o n e l e s s , s k i n l e s s ,

t u r k e y b r e a s t

e a c h s a l t , p e p p e r a n d

g a r l i c p o w d e r

e g g

m i l k

f l o u r

b r e a d c r u m b s

c a n o l a o i l , d i v i d e d

c o o k e d b r o w n r i c e

d i c e d c u c u m b e r

s l i c e d r e d o n i o n

t o m a t o , s e e d e d a n d

d i c e d

c a n o l a o i l

l e m o n j u i c e

c h o p p e d p a r s l e y

e a c h s a l t a n d p e p p e r

1. Turkey schnitzel: Slice turkey lengthwise to make 6 thin cutlets. Mix salt, pepper and garlic powder together in a small bowl, and sprinkle each side of the turkey cutlets with the spice mixture. On a large plate whisk together egg and milk. Dredge turkey cutlets f irst in the flour, second in the egg mixture and third in the breadcrumbs. Set aside on a foil-lined baking sheet. Repeat until all turkey has been breaded.

2. Heat half the canola oil in a large skillet over medium-high heat. Cook 2 turkey cutlets for 2 minutes, flip and cook for another 2 minutes or until each side is golden brown. Place cooked tur-key on a paper towel-lined plate. Repeat with the remaining turkey, adding additional canola oil as needed. 3. Mediterranean salad: In a large bowl mix together rice, cucumber, red onion, tomato, canola oil, lemon juice, chopped parsley, salt and pepper. Refrigerate until ready to use or serve right away. Serve turkey cutlet over top of the rice salad.

Tip: Check out how to make turkey schnitzel with pictures on page 20.

Tip: Wondering how to seed a tomato? Cut the tomato into quarters and use your hands to take out the seeds.

D I R E C T I O N S

N U T R I T I O N


Tu r k e y s c h n i t z e l :

1 l b ( 5 0 0 g )

1 / 4 t s p ( 1 m L )

1

1 / 4 c u p ( 6 0 m L )

1 / 3 c u p ( 8 0 m L )

1 / 2 c u p ( 1 2 5 m L )

1 / 4 c u p ( 6 0 m L )

M e d i t e r r a n e a n s a l a d :

2 c u p s ( 5 0 0 m L )

1 c u p ( 2 5 0 m L )

1 / 3 c u p ( 8 0 m L )

1 m e d i u m

2 t b s p ( 3 0 m L )

2 t b s p ( 3 0 m L )

1 / 4 c u p ( 6 0 m L )

1 / 4 t s p ( 1 m L )


| 3 g f i b r e | 3 g s u g a r | 3 9 3 m g s o d i u m

P a g e 1 9


T U R K E Y S C H N I T Z E L

F A S T F O R W E E K N I G H T M E A L S

T U R K E Y P R O T E I N

T u r k e y

N u t r i t i o n

Step 1: Slice tu rkey an d season.

Tu r key p a i r s p e r fe c t ly wi t h a l l s o r t s o f ve ge t a b l e s a n d f r u i t s . E a t i n g 2 0 t o 3 0 g r a m s o f p ro te i n a t e a c h m e a l c a n h e l p

yo u fe e l e n e r g i z e d a n d s a t i s fi e d . E a c h 1 0 0 g s e r vi n g o f t u r key p rovi d e s yo u wi t h a b o u t 2 3 g r a m s o f p ro te i n . E n j oyi n g

t u r key a t yo u r m e a l i s a d e l i c i o u s a n d e a sy way t o m e e t yo u r p ro te i n n e e d s .

step 2: coat tu rkey i n flou r.

step 3: wh isk togeth er egg an d m i lk. di p flou r-covered tu rkey i n th e m ixtu re.

Step 4: coat tu rkey i n breadcru m bs.

P a g e 2 0

H O W T O C O O K

C O O K I N G A N D F L A V O U R I N G R I C E

O N T H E F A R M

r I C E

L o c a l , s u s t a i n a b l e r i c e

Tips for cooking perfect rice:

Measure accurately.

Time the cooking.

Keep the lid on tightly. If the rice is crunchy or has a hard centre, add more liquid, cover tightly and continue cooking.

For best results follow package directions.

U . S . R i c e F i e l d s P r o v i d e E s s e n t i a l W i l d l i f e H a b i t a t s

Many wildlife species rely on the wetland habitat created by American rice farmers. This makes rice a unique working lands crop.

Winter-flooded rice fields provide food and foraging habitats for migratory and wintering fowl. In fact, all major rice production areas

in the United States correspond to important areas of waterfowl activity during winter months.

In regions where rice is grown in the U.S., rice agriculture provides 35% of the food resources available to migrating and wintering

dabbling ducks.

C a n a d a d o e s n o t g row r i c e, m a k i n g U. S. g rown r i c e t h e m o s t l o c a l s o u rc e. U S A r i c e i s g rown a n d m i l l e d to t h e h i g h e s t q u a l i t y

s t a n d a rd a n d i s re a d i ly ava i l a b l e. C o n s i s t e n c y o f p ro d u c t a n d s u p p ly i s e n s u re d .

Tips for flavouring rice:

Cook rice in a broth.

Cook rice with onions, garlic and fresh herbs.

Cook rice with a variety of veggies.

Cook rice with a mix of dry herbs, spices and seasonings.

Curry rice: In a heavy saucepan with a tight-fitting lid, sauté 1/2 finely diced yellow onion in 1 tbsp canola oil over medium heat until the onions are lightly browned. Add the rice, 1/4 tsp salt and 1/2 tsp curry powder. Stir the rice to coat the grains with the oil. Add the broth, bring it to a boil and cook as directed.

Caribbean rice: Cook the rice in light coconut milk with 1/2 tsp ground allspice, 1/2 tsp salt, 1/2 tsp dried thyme (or stir in 1 tsp fresh thyme after cooking) and 1/8 tsp ground cloves.

Japanese rice: When the rice is cooked, stir in 1 tbsp rice vinegar, 1 cup shelled and steamed edamame, 1/4 cup thinly sliced scallions, and 1 tsp toasted sesame seeds or sesame oil.

P a g e 2 1

S O F T - C O O K E D

K I T C H E N S K I L L S

I N T H E B A R N

E g g sS t e p 1

Place cold eggs in saucepan. Cover with at least 1 inch (2.5 cm) cold water over top of eggs. Cover saucepan with lid and bring water to boil over high heat.

A r e w h i t e a n d b r o w n e g g s d i f f e r e n t ?

Aside from the colour of the eggshell, there is little difference

between brown and white eggs. The eggshell colour depends

on the breed of the hen. Generally speaking, white shell eggs

come from hens with white feathers, while brown shell eggs

are produced by hens with brown feathers. Nutritionally both

brown and white eggs are identical unless the feed has been

enhanced for speciality eggs such as Omega-3.

H o w m a n y d o z e n e g g s d o C a n a d i a n

e g g f a r m e r s p r o d u c e e a c h y e a r ?

An average of 650 million dozen eggs are produced

each year by registered egg farmers.

W h a t d o e g g fa r m e r s fe e d t h e i r h e n s ?

E g g f a r m E r s w o r k w i t h n u t r i t i o n s p E c i a l i s t s t o E n s u r E t h E i r h E n s E a t a b a l a n c E d a n d n u t r i t i o u s d i E t o f g r a i n s , p r o t E i n , f a t s , v i t a m i n s a n d m i n E r a l s . a n d o f c o u r s E , w a t E r i s a l w a y s o n t h E m E n u ! a b a l a n c E d d i E t i s v i t a l f o r m a i n t a i n i n g t h E h E n ’ s

h E a l t h a n d a l s o p l a y s a n i m p o r t a n t r o l E i n t h E q u a l i t y o f E g g s p r o d u c E d .

c a n a d i a n E g g f a r m E r s f o l l o w f E E d r E g u l a t i o n s s E t b y t h E c a n a d i a n f o o d i n s p E c t i o n a g E n c y . s t E r o i d s a n d h o r m o n E s a r E n o t a p p r o v E d f o r u s E i n c a n a d a .

t h i s m E a n s t h a t t h E E g g s y o u b u y a t t h E s t o r E d o n o t c o n t a i n s t E r o i d s o r h o r m o n E s . l E a r n m o r E a t g E t c r a c k i n g . c a .

Immediately remove pan from heat to stop boiling. With lid on saucepan, let eggs stand in water for 3 to 4 minutes (large eggs).

Remove eggs and rinse under cold water. Cut off larger end with sharp knife.

Place eggs in eggcups. Season with salt and pepper, if desired, and eat with small spoon.

S t e p 2

S t e p 3

S t e p 4

P a g e 2 2

G R O U N D B E E F

B I G B A T C H B E E F

b e e f

P a g e 2 3

A N A L L - B E E F P A T T Y H A S A L O T G O I N G F O R I T ! H E R E ' S H O W T H E H U M B L E H A M B U R G E R S T A C K S U P :

N u t r i t i o n

• 110% Daily Value vitamin B 12 – important for boosting energy and brain power.

• 15% Daily Value iron – fuel your body with energizing iron. Beef is high in iron – one of nature's best sources.

• 60% Daily Value zinc – helps you battle back with a healthy immune defence.

W h e n i t c o m e s t o c o o k i n g c o n v e n i e n c e , B i g B a t c h B e e f j u s t c a n ’ t b e a t ! C o o k u p l a r g e - s i z e d v a l u e p a c k s o f g r o u n d b e e f w i t h s o m e m i n c e d o n i o n a n d g a r l i c , t u c k i n t h e f r e e z e r a n d v o i l a ! S c r a t c h - c o o k e d m e a l s h a v e n e v e r b e e n f a s t e r t o m a k e ! S i m p l y s t i r i n a s c o o p o f B i g B a t c h t o f o r t i f y s o u p s , s a u c e s a n d c a s s e r o l e s , o r u s e t o t o p p i z z a , b a k e d p o t a t o e s o r t a c o s . F a s t m e a l s – f a b u l o u s .

B i g B a tc h B e e f: C o o k g ro u n d b e e f i n D u tc h ove n ove r m e d i u m - h i g h h e a t fo r 9 t o 1 0 m i n u t e s , b re a k i n g i n to s m a l l c h u n ks wi t h b a c k o f s p o o n , u n t i l b rown e d a n d c o m p l e te l y c o o ke d . D r a i n a n d re t u r n to p o t . Ad d o n i o n a n d ga r l i c . S i m m e r fo r 1 2 to 1 5 m i n u te s u n t i l ve ge t a b l e s a re s o f t e n e d . S p re a d m i x t u re i n a s i n g l e l aye r o n s eve r a l fo i l o r p a rc h m e n t p a p e r - l i n e d b a k i n g t r ays . F re e z e j u s t u n t i l m e a t i s fi r m , a b o u t 1 h o u r. L o o s e n b e e f m i x t u re i n to c h u n ks . S c o o p m e a l - s i z e d p o r t i o n s i n to f re e z e r b a g s . Fre e z e fo r u p t o 3 m o n t h s .

Pr e p : 1 0 m i n s C o o k : 2 5 m i n s Ma ke s : 1 0 C u p s

4 l b s L e a n G r o u n d B e e f

4 o n i o n s , c h o p p e d

4 c l o v e s g a r l i c , m i n c e d

• 23 grams protein per serving - beef is an excellent source of protein, and like all meat, is a complete protein with all the amino acids humans (like you) need.

• DYK – that beef and avocados have a lot in common. Half the fat in beef is monounsaturated – the same healthy fat you find in avocados.

P e r 7 5 g r a m s p a n - f r i e d E x t r a L e a n G r o u n d B e e f . S o u r c e o f n u t r i e n t v a l u e s : H e a l t h C a n a d a , C a n a d i a n N u t r i e n t F i l e , 2 0 1 5 , f o o d c o d e B e e f 4 9 9 7

S A L A D D R E S S I N G

M A K E Y O U R O W N S A L A D D R E S S I N G

c A N O L A o I LCanola oil is the perfect base for salad dressing because of its neutral taste. Both olive oil and sesame oil have strong flavours that can't be used as a salad dressing base. The ratio is 2:1:1 + seasoning. That’s 2 parts canola oil, 1 part acid, 1 part emulsifier, plus seasonings of your choice.

S a l a d d r e s s i n g I d e a s

Honey Mustard

1/4 cup canola oil2 tbsp lemon juice2 tbsp honey 1 tsp Dijon mustard2 tsp fresh herbs, chopped, of your choice (oregano, dill, cilantro) (10 mL)

The emulsifier:Oil and vinegar don't mix, but

they do with an emulsifier!

Honey and mustard are two

examples of emulsifiers

commonly used in salad

dressings.

Greek Dressing

2 tbsp canola oil 2 tbsp red wine vinegar1 tbsp lemon juice 1 tsp dried oregano 1 small garlic clove, minced

Asian Dressing

1 tbsp soy sauce 2 tsp sesame oil 1 tbsp white vinegar1 tbsp canola oil1 1/2 tsp honey

The base:Use canola oil as your

base for its mild flavour.

Seasonings: Season your dressing

using fresh herbs, dried

herbs, garlic, etc.

The acid:Balsamic vinegar,

lemon juice, grape-

fruit juice, etc.

Shake vigorously to mix and enjoy!Store for 3–5

days in the

f ridge.

P a g e 2 4

H O W T O C O O K

V A R I E T I E S

b e a n s

H o w t o C o o k B e a n s

C a n n e d b e a n s

Open the can of beans, place beans in a colander to drain and rinse. Stir into your favourite meal. It's just that easy!

D r y b e a n s

Always soak dry beans before cooking to replace moisture.

Use 3 cups (750 mL) of water for each cup (250 mL) of

sorted and rinsed beans. Then follow one of these methods:

Quick soak: Bring water and beans to a boil, cover and

boil for 2 minutes. Remove from heat and let stand 1 hour.

Drain.

Microwave soak: Combine 3 cups (750 mL) of hot water and

1 cup (250 mL) of dry beans in a 4 qt (4 L) microwaveable

casserole dish. Cover and microwave on HIGH (100%) power

for 15 minutes or until boiling. Let stand 1 hour. Drain.

To cook: In a large saucepan combine soaked beans and

water. Cover and bring to a full boil. Reduce heat and

simmer until fork tender, about 45–60 minutes.

W h i t e o r p e a b e a n s . A l s o k n o w n a s n a v y b e a n s , w h i t e b e a n s a r e t h e m o s t p o p u l a r e d i b l e b e a n c r o p g r o w n i n O n t a r i o a n d a r e o f t e n u s e d i n s o u p s , s a l a d s a n d b a k e d b e a n d i s h e s . M o s t o f t h e s e a r e e x p o r t e d t o t h e U n i t e d K i n g d o m f o r b a k e d b e a n s . T h e r e s t a r e s o l d d o m e s t i c a l l y . W h i t e b e a n s h a v e b e e n g r o w n i n O n t a r i o s i n c e t h e e a r l y 1 9 0 0 s .

B l a c k t u r t l e b e a n s . A l s o k n o w n a s b l a c k b e a n s o r p r e t o s , t h e s e h a v e a n u t l i k e f l a v o u r a n d a r e v e r y p o p u l a r i n C a r i b b e a n , M e x i c a n a n d S o u t h A m e r i c a n c u i s i n e . O n t a r i o b l a c k b e a n s m a i n l y h e a d t o M e x i c o .

D a r k r e d k i d n e y b e a n s . G r e a t i n s o u p s , c a s s e r o l e s , c h i l i a n d s a l a d s . T h e y a r e a p o p u l a r c h o i c e a m o n g O n t a r i o a n d Q u e b e c f a r m e r s .

L i g h t r e d k i d n e y b e a n s . T h e s e a r e m a r o o n a n d k i d n e y - s h a p e d . B e c a u s e o f t h e i r t e x t u r e , t h e s e b e a n s a r e g r e a t i n s a l a d s , c a s s e r o l e s a n d M e x i -c a n - s t y l e r e c i p e s .

P a g e 2 5

P R O U D P R O G R A M

S U P P O R T E R S

t h i n k b e e f . c a

r i c e i n f o . c o m

o n t a r i o b e a n s . o n . c a g e t c r a c k i n g . c a

m a k e s i t s u p e r . c a

c a n o l a e a t w e l l . c o m

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COOKING 101 · 2018-11-14 · Question 1: Place an X in the box next to which ingredient list represents a fast food veggie burger. Ingredient List 1 water, pea protein isolate, expeller-pressed