Cooking 101 Healthy Eating on the Run

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                                                                                                                                                                   Cooking 101
                                                  Peanut Butter Rolls

                                                  1 whole-wheat tortilla
                                                  2 Tbsp. peanut butter
                                                  1 banana
                                                                                                                                                                   Quick and Easy Menus, Recipes and Tips for Singles and Couples
                                                  Coat the middle of the tortilla with the peanut
                                                  butter. Place the peeled banana on top of the
                                                  tortilla. Fold the tortilla into a wrap shape and cut
                                                  into small pieces resembling sushi rolls. Serve

                                                                                                                                                                             Healthy Eating
                                                  Makes one serving. Per serving: 450 calories, 20 g fat,
                                                  61 g carbohydrate, 7 g fiber, 320 mg sodium

                                                                                                                                                                             on the Run
Ground Beef Tacos
1 lb. ground beef
Cooking spray
1 pkg. taco seasoning
4 whole-wheat tortillas
½ c. lettuce
½ c. shredded cheddar cheese
1 c. salsa
Coat the skillet with cooking spray. Thoroughly cook the ground beef in a
skillet over medium-high heat. Add the taco seasoning packet to the beef
according to the directions of package. In a warm taco shell, add beef,
salsa, lettuce and cheese.
Makes four servings. Per serving: 450 calories, 18 g fat, 33 g carbohydrate, 2 g fiber,
1,190 mg sodium

Julie Garden-Robinson
                                                       Eat Smart. Play Hard. Together.
Food and Nutrition Specialist                          For more information, visit
NDSU Nutrition Education in the Community Students: Joan Nagel, Student Dietitian, Lead student writer;
Leah Gramlow, Student Dietitian; Katie Myrold, Student Dietitian
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                                                                                                                                                                            march 2010
entation, marital status, or public assistance status. Direct inquiries to the Vice President for Equity, Diversity and Global Outreach, 205 Old
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    Cost and the amount of time you have to cook probably
    affect what you decide to eat. Think about nutrition, too.
    Food provides your body with the energy it needs to                                   Chicken Stir-fry
    function and the nutrients it needs to perform well.                                  4 small chicken breasts
                                                                                          1 pkg. stir-fry vegetables
                                                                                          Cooking spray
                                                   What do you know
                                                                                          ¼-½ c. teriyaki sauce (reduced-sodium)
                                                                                          2 c. brown rice
                                                                                          Prepare the brown rice as the package indicates.
                                                   (The answers are on page 5.)           Cut chicken into bite-sized pieces. While the rice
                                                                                          is cooking, add cooking spray to the skillet and
                                                   1. True or False: You can
                                                                                          cook the chicken. When chicken is fully cooked,
                                                      enter your daily diet into          add the package of vegetables to the pan. Add
MyPyramid,                                            www. and have
                                                      its nutritional content analyzed.
                                                                                          sauce to the vegetables and chicken when
                                                                                          vegetables are tender. Serve the chicken and
Your New Best Friend                               2. True or False: Every person         vegetables over brown rice.
Remember learning in elementary                       needs the same amount of            Makes four servings. Per serving: 330 calories, 3 g fat,
school about a food pyramid that was                  calories, nutrients and physical    44 g carbohydrate, 4 g fiber, 400 mg sodium
shaped, well, like a pyramid? The rules               activity to maintain health.
for following this pyramid were easy:              3. True or False: You will have the
Eat the most from foods on the bottom
                                                      most bone mass when you are
and eat the least from foods on the top.
Everyone, regardless of gender, size or
                                                      in your late teens to early 20s.    Slow Cooker
activity level, had the same pyramid.              4. Which of the following vitamins
                                                      helps your body absorb iron?        Chicken Noodle Soup
The latest diet advice still is arranged
                                                        a. Vitamin A     c. Vitamin C     2 c. cooked chicken, chopped
into a pyramid, but now it’s based on                                                     1½ c. frozen vegetables (carrots, peas, onions,
                                                        b. Vitamin B     d. Vitamin K
an individual’s needs. Check out                                                             whatever you like) to learn what                    5. What is the daily                   2 14-oz. cans low-sodium chicken broth
your food needs are. These are just a                 recommended amount of iron          1 11-oz. can condensed cream of mushroom
few of the cool interactive tools this site           for women in milligrams (mg)?          soup (with roasted garlic)
provides:                                                a. 9 mg         c. 31 mg         Salt and pepper to taste
■ My Foodapedia: Enter the name of                       b. 18 mg        d. 43 mg         ½ tsp. thyme
  a food to learn how many calories it             6. True or False: A diet high in       1 c. pasta of choice
  contains, and the food group in which               fiber can lower your cholesterol     Cut the chicken breast into small pieces. Place
  it belongs.                                         and reduce your risk for certain    chicken into slow cooker with the carrots, onions
■ My Pyramid Plan: Find out how                       diseases.                           and peas. Stir in the broth and mushroom soup.
  many calories and how many serv-                                                        Season with pepper and salt. Cover the slow
  ings of each food group you should                                                      cooker and cook on high for three to four hours
  be eating each day.                                                                     or on low for eight to nine hours. To maintain
                                                                                          high-quality pasta, cook the pasta in a separate
■ Menu Planner: Plan a menu and find                                                       pan on the stove and stir in cooked pasta five
  out how many calories and servings                                                      minutes before the soup is ready to serve.
  of each food group it contains.                                                         Serve with whole-wheat crackers.
■ My Pyramid Tracker: Keep a daily                                                        Makes four servings. Per serving: 290 calories,
  log of your diet and exercise to view                                                   3.5 g fat, 34 g carbohydrate, 3 g fiber, 1,190 mg sodium
2    Cooking 101: Week 3                                                          Cooking 101: Week 3   7
                                                  Key to Abbreviations

                                                  tsp. = teaspoon                pkg. = package

                                                  Tbsp. = tablespoon             g = grams
                                                  c. = cup                       mg = milligrams

                                                  oz. = ounce                    lb. = pound

                                                                                  Quick T
                                                                           in air-tig leftovers                                                                       see you have
                                                                                                                                                 r the week and
                                                                                     ht con                           at  your planner fo                              u have to work
                                                                               in mea tainers      You’re looking                                  to write, and yo
                                                                                                                        ta ke and a paper                              l week for som
                                                                                        l-size     three exams to                                   not be a typica
                                    Easy Spaghetti                              amoun
                                                                                         ts.       every day. While
                                                                                                                          th is may or may
                                                                                                                                     busy can result
                                                                                                                                                            in poor food se
                                                                                                                                                                           nutrients in
                                                                                                    sometim     es being really                         on “neglected”
                                    1 lb. ground beef
                                                                                                                          a list  of some comm                                  ways to add
                                                                                                    The following is                                       and some easy
                                    1 jar spaghetti sauce
                                                                                                                        ts’ or ad  olescents’ diets
                                    ½ box of dry spaghetti noodles                                  college studen                             dules:
                                       (preferably whole wheat)                                      those nutrien    ts to hectic sche                                                 ne
                                                                                                                                                                   s, and peak bo
                                                                                                                                              ild strong bone
                                    Prepare the pasta as the package indicates. While
                                    noodles are cooking, brown the beef in a skillet                  Calcium: C d by age 30. Good calcium intake ne disease
                                                                                                                      alcium helps bu                                     now can help
                                                                                                      mass is reache                                       oporosis, a bo
                                    and drain excess oil when done. Add the spaghetti                                              developing oste                         ly is calcium
                                                                                                      lower    the chances of                          eak. And not on
                                    sauce to beef and let simmer for 10 minutes. Top
                                                                                                                            s   more likely to br                          aiding in blood
                                    pasta with spaghetti sauce to serve.                              that makes bone                                    lp the body by
                                                                                                                          heal   th, it also can he                             and yogurt
                                                                                                       good for bone                                        n. Milk, cheese
                                    Makes six servings. Per serving: 210 calories, 5 g fat,                               rve an    d muscle functio                                19 to 30
                                                                                                       clotting and ne                                         d females ages
                                    26 g carbohydrate, 4 g fiber, 680 mg sodium
                                                                                                                              s of ca   lcium. Males an                            mmend
                                                                                                       are great source                                         reach the reco
                                                                                                                           1,000 m      illigrams daily to
                                                                                                        should aim for
                                                                                                        amounts.                                                                         the lungs
                                                                                                                                                                   es oxygen from
                                                                                                                                             growth and mov
                                    Bagel Pizza                                                          Iron: Iron helps suppor n is found in lean meats al aniroglass of   and n-fortified
                                                                                                                             e body. Iro                                              d
                                                                                                         to the rest of th                             iron-fortified ce
                                                                                                                              t the day with an                  C found in or    ange juice
                                    1 wheat bagel
                                                                                                          cereals, so star                 ge. The vitamin
                                    2 Tbsp. spaghetti sauce                                                        juice or an oran                                            Try to have lean
                                                                                                          orange                                            it can be used.
                                    ¼ c. shredded cheese                                                                         ab sorb the iron so                            reach the 18
                                                                                                          helps your body                                  h and dinner to
                                                                                                                              leafy   greens for lunc                              illigrams for
                                    Cut the bagel in half. Spread each half with                           meats or dark                                        omen and 8 m
                                                                                                                                n reco    mmended for w
                                    1 tablespoon spaghetti sauce                                           milligrams of iro
                                    Top with cheese. Microwave on high, uncovered,                         men.                                                                          e types of
                                                                                                                                                                    e system. Som
                                                                                                                                              t for the digestiv
                                                                                                           Fiber: Fiber is importan cholesterol and prevent dijoyase. e whole-              Fiber is
                                    one to 1½minutes or until cheese is melted.                                                                                                   se
                                    Makes one serving. Per serving: 310 calories, 12 g fat,                                       lp lower                                             mor
                                                                                                            fiber also can he                              hole grains, so
                                    42 g carbohydrate, 7 g fiber, 390 mg sodium                                                  ve getables and w                                    s with apples,
                                                                                                            found in fruits,                                     -fat snack food
                                                                                                                                          y swapping high                       . Women should
                                                                                                            grain  products and tr                           and vegetables
                                                                                                                                othe   r favorite fruits                            m for 38 grams.
                                                                                                             carrots or any                                    d men should ai
                                                                                                                                 ams    of fiber daily an
                                                                                                             try to get 25 gr

6   Cooking 101: Week 3                                                                                                    Cooking 101: Week 3    3
Weekly Menu Planner – Week 3
*indicates recipe is provided

            Breakfast             Lunch                        Dinner                           Snacks
                                                                                                               Grocery List
                                                                                                                 Read through the recipes and check your supplies
                                                                                                                                                                                 To save
                                                                                                                                                                             compare un
                                                                                                                                                                             prices (pric
                                                                                                                                                                              per ounce)

            ◗ Apple slices        ◗ Scrambled egg on           ◗ Broiled or grilled chicken                                                                                  on the store
                                                                                              ◗ Pretzels         to see what and how much you need.
            ◗ Low-fat or            bagel                        breast                                                                                                       shelving.
                                                                                              ◗ Banana
mon.          fat-free yogurt
            ◗ Granola bar
                                  ◗ Salsa
                                  ◗ Carrots
                                                               ◗ Microwaved frozen            ◗ Celery
            ◗ Skim milk           ◗ Grapes                     ◗ Brown rice
                                  ◗ Skim milk                  ◗ Skim milk                                       Grains                                 Dairy
              ◗ Whole-wheat           ◗ Tortilla with melted       ◗ Ground Beef Taco*             ◗ Granola
                                                                                                                 ❑ 1 package whole-wheat bagels         ❑ 1 gallon skim milk
                bagel topped with       cheese                     ◗ Orange                          bar           (6)                                  ❑ 1 bag shredded cheddar cheese
    tues.       peanut butter         ◗ Lettuce salad              ◗ Skim milk                                   ❑ 1 box spaghetti                      ❑ 3 containers of low-fat or fat-free
              ◗ Banana                ◗ Hard-cooked egg
              ◗ Skim milk             ◗ Skim milk                                                                ❑ 1 box instant brown rice               yogurt (flavor of choice)
                                                                                                                 ❑ 1 package whole-wheat tortilla
                                   ◗ Bagel with peanut            ◗ Scrambled eggs with         ◗ Pretzels         shells                               Meat/other protein foods
            ◗ Cereal                                                                            ◗ Celery
            ◗ Orange                 butter                         salsa                                        ❑ Whole-wheat pretzels                 ❑ 2 pounds lean ground beef
Wed.        ◗ Skim milk            ◗ Apple                        ◗ Grapes
                                                                  ◗ Skim milk                                    ❑ 1 box of cereal (preferably          ❑ 1 bag frozen chicken breasts
                                   ◗ Carrots
                                   ◗ Skim milk                                                                     whole grain)                         ❑ 1 dozen eggs
                                                                                                                 ❑ 1 package of granola bars            ❑ 1 container peanut butter
            ◗ Low-fat or          ◗ Turkey wrap (tortilla with       ◗ Chicken Stir-fry*      ◗ Banana                                                  ❑ Deli turkey
THURS.        fat-free yogurt       turkey, lettuce and cheese)      ◗ Apple                  ◗ Carrots          Vegetables
            ◗ Granola bar
            ◗ Skim milk
                                  ◗ Grapes
                                  ◗ Skim milk
                                                                     ◗ Skim milk
                                                                                                                 ❑ Bag of romaine lettuce               Canned/dry goods, etc.
                                                                                                                 ❑ 1 package fresh stir-fry             ❑ 1 packet taco seasoning
            ◗ Hard-cooked           ◗ Peanut Butter Rolls*        ◗ Easy Spaghetti*              ◗ Granola         vegetables                           ❑ 2 cans low-sodium chicken
              egg                   ◗ Carrots                     ◗ Tossed salad                   bar           ❑ 1 package frozen vegetables            broth
    fri.    ◗ Toasted bagel         ◗ Celery                      ◗ Skim milk                    ◗ Apple
                                                                                                                 ❑ 1 bag baby carrots                   ❑ 1 can cream of mushroom soup
            ◗ Orange                ◗ Skim milk
            ◗ Skim milk                                                                                          ❑ 1 bag celery                           (with roasted garlic)
                                                                                                                 ❑ 1 jar (or can) spaghetti sauce       ❑ Teriyaki sauce
            ◗ Cereal              ◗ Bagel Pizza*               ◗ Grilled chicken wrap         ◗ Granola          ❑ 1 jar salsa                          ❑ Salad dressing (such as Ranch
sat.        ◗ Banana
            ◗ Skim milk
                                  ◗ Tossed salad
                                  ◗ Orange
                                                               ◗ Microwaved frozen
                                                                                              ◗ Carrots
                                  ◗ Skim milk                  ◗ Skim milk                                       Fruit                                  ❑ Cooking spray
                                                                                                                 ❑ 5 apples of choice
              ◗ Low-fat or           ◗ Turkey salad (chopped       ◗ Slow Cooker Chicken
                fat-free yogurt        turkey with celery,
                                                                                                  ◗ Pretzels     ❑ 4 bananas
    sun.      ◗ Granola bar            mayo) on on a bagel
                                                                     Noodle Soup*
                                                                   ◗ Apple
                                                                                                  ◗ Grapes
                                                                                                                 ❑ 1 bag of grapes
              ◗ Orange               ◗ Carrots                     ◗ Skim milk
              ◗ Skim milk            ◗ Skim milk                                                                 ❑ 5 oranges
                                                                                                                                4. c 5. b 6. True
                                                                                                               Answers: 1. True 2. False 3. True
4   Cooking 101: Week 3                                                                                                        Cooking 101: Week 3   5

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