Chapter Carbohydrates in the kitchen: whole-grain and high-fiber cooking in the Kitchen Recipes



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Chapter 3. Carbohydrates

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.

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

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.



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.


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

What percent of your fiber requirement will be met by eating 1 serving?


Traditional Rice Pilaf



1 g

Example for someone who needs 25 grams of fiber daily:

1  25 = 0.04

0.04  100 = 4%


Cracked Wheat Pilaf



4 g




High-Fiber Ingredient(s) in Cracked Wheat Pilaf:



Smoked Chicken

Noodle Soup




1 g




Smoked Chicken Soup with Lentils


5 g




High-Fiber Ingredient(s) in Smoked Chicken Soup with Lentils:



Hearty Beef Chili



2 g




Hearty Beef Chili with

Beans



6.5 g




High-Fiber Ingredient(s) in Hearty Beef Chili with Beans:



Raisin Muffins



2 g




Raisin Bran Muffins

9 g




High-Fiber Ingredient(s) in Raisin Bran Muffins:



Traditional Pasta with

Marinara Sauce




5 g




Whole-Wheat Pasta

with Marinara

Sauce


9 g




High-Fiber Ingredient(s) in Whole-Wheat Pasta with Marinara Sauce:



Blueberry Buttermilk Pancakes


2 g




Whole-Grain Pancakes

with Blueberries




6 g




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

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Attractive (5)



Moderately

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Attractive

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Unappetizing (2)

Unattractive (1)

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Overall Acceptability

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