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Introduction


UCD Health Promotion Committee under the chairmanship of Vice President for
Students Dr Martin Butler, sponsored the 3rd Healthy Cooking Competition in
line with their mandate to encourage healthy lifestyles in UCD amongst staff and
students. This year we asked contestants to prove that they were gastronomic
geniuses who could produce recipes that were nutritious, tasty and budget
conscious! Appetites and brains were stimulated by an excellent demonstration in
November by Cooks Academy. Recipes were then submitted under a number of
categories and were short-listed for the final by a UCD expert in the field of Human
Nutrition. The final of the competition took place on February 16th in the Student
Centre. The finalists prepared their recipes aided by Cooks Academy expert and
broadcaster Rosanna Stevens. There were plenty of samples for the audience once
the adjudicators had their fill!
The recipes in this booklet comprise those chosen for the final along with some
that just missed selection as well as some staff contributions. We hope that a
staff category will feature in the next competition. All the recipes comply with the
guidelines of being nutritious with readily available ingredients and which can
be cooked using minimal equipment. This edition also includes dietary tips on
maintaining a healthy lifestyle.
The generous sponsorship by UCD Commercial Office of this publication is much
appreciated.




Ros McFeely
Student Adviser



                                                                                       1
Contents
Basic Equipment for Student Cooking                 4
Some Budget Tips!                                   5
Soups
Chicken Minestrone Soup                             6
Butternut Squash Soup                               7
5 Spice Chicken noodle Broth                        8
Tomato Soup                                         9

Vegetarian
Elaine’s Butternut Squash Penne Pasta               10
Linguini with Broccoli & Red Peppers                11
Bean Casserole                                      12
Spicy Slow Cooker Dish                              13
Sweet Potato, Carrot & Lentil Curry                 14
Aubergine & Coconut Curry                           15
Egg-fried rice                                      16

Fish
Tricolour Salmon                                    17
Pea & Prawn Curry-in-a-hurry                        18
Fried Sea Bass with Stir- fried Vegetables          19
Meat Dishes
Chicken,Spinach & Chorizo Sauté                     20
Spanish Paella                                      21
Warm Chicken Tabbouleh                              22
Stir-fry Beef with Noodles                          23
Beef Stroganoff                                     24
Paquita’s Lentils & Chorizo Stew                    25
Turkey Fillet & Mixed Root Vegetable Stew in Sage   26
Scrumptious Tomato Meatballs on Garlic Bread        27
Hunters Chicken le Eva                              28
Spicy Tomato Sauce & Sizzling Bacon                 29

Nutritional & Lifestyle Advice                      31
Food Pyramid                                        32
Food Safety                                         34
Useful Websites                                     35   3
                                       Basic Equipment
                                  for Student Cooking

The table below contains suggestions for equipment that will make your cooking
easier and more enjoyable. If you have the cash (approx € 30) or can persuade
your fellow students to share, invest in an electric hand-held blender. It is terrific
for blending soups and sauces. A small food processor will also help you speed up
many preparation jobs.

                                  Cooking Utensils
    large & small non-stick frying pans              wire whisk
    2 Medium sized pots                              vegetable peeler
    1 large pot for cooking pasta/rice               measuring cups/ spoons
    2 spatulas                                       cutting board
    1 cooking spoon                                  garlic press
    1 can opener                                     salad spinner
    1 sharp cutting knife                            mixing bowls

Some handy ingredients to have to hand

              Fresh/tinned                               Dry
    Basil                           Basil                   Oregano
    Garlic                          Black pepper (Ground) Paprika
    Parsley                         Chili powder            peppercorns
    Ginger                          Cloves                  Rosemary
    Tomato paste                    Coriander               Sage
    Tins of tomatoes                Cumin                   Salt
    Tins chickpeas                  Curry powder            Tarragon
    Kidney beans                    Dill                    Thyme
    Rice noodles                    Pasta shapes            Rice




4
Some Budget Tips!

Always make a list before going shopping. That way you are less likely to
impulse buy

Budget: Work out how much you’re going to spend on food each week and then
stick to the budget. There is no sense in T-bone steaks for dinner in September
and sliced pan by Christmas! Processed food and takeaways are expensive. You can
dine in style if you buy fresh ingredients and cook yourself

Compare prices: Remember to shop around. You may find the shop nearest to you
is charging you for the pleasure of being close by. A short walk away may result in
substantial savings. So know what to shop for and where. Sharing the cooking will
also result in savings and its much more sociable to prepare, cook and eat together!

Don’t forget those carbon footprints. If you can buy local produce in season you
will be doing yourself and the environment a favour!

Economise - cook in batches. It’s much more economical to cook a larger quantity
but you don’t have to eat the same thing every day! After cooking, cool the food
quickly (within one to two hours), then freeze in serving-sized portions. Make sure
you reheat the food until it’s piping hot all the way through.

Food goes off so cut down your waste by using up what you buy and freeze what
you don’t need.




                                                                                       5
                                    Chicken Minestrone
                                                                      Serves 4-6



                                                                      Ingredients


1 tbsp olive oil                          2 tbsps parsley, chopped
1 onion, finely chopped                   85g / 3oz cut macaroni (‘mini’ or other
1 clove garlic, chopped                   small pasta)
1 stick celery, diced                     ¼ cabbage, shredded
1 carrot, peeled and diced                145g / 5oz frozen petits pois
400g can peeled tomatoes, no salt         200g chicken breast, chopped
1 litre stock (veg or chicken)            Freshly ground black pepper
1 tsp dried oregano                       3 tbsps tomato paste
1 tsp mixed herbs

Equipment: Large saucepan

Instructions for Cooking
1. Heat the oil in a large saucepan. Add onion and garlic, stirring over heat until
   they colour a little. Add celery and carrot and continue to stir over heat for 3
   minutes.
2. Add the chopped tomatoes and tomato paste to the saucepan with the juice. Stir
   in stock, pepper, herbs, parsley. Bring to the boil and add the macaroni.
3. Stir in chopped chicken.
4. Simmer for 15-20 minutes adding the cabbage and peas for the last 5 minutes.
   Serve with crusty bread.

Note: Left-over soup may be frozen for later use.




6                                                                   Cooks Academy
Butternut Squash
Soup
Ingredients
1 medium butternut Squash
2 medium potatoes
1 large onion
Vegetable stock cube
1 litre boiling water
Black pepper kernels
Nutmeg
Vegetable oil

Instructions for Cooking
1. Dice the potatoes and onion, sweat onion in oil in large saucepan then add
   diced potatoes.
2. Add stock cube to boiling water then add vegetable stock to saucepan.
3. Peel, deseed and chop butternut squash then add to saucepan. Add nutmeg and
   pepper kernels then bring gently to the boil; allow to simmer for 20 minutes.
4. Blend and serve.

Note: Butternut squash contains potassium which helps to keep the heart healthy,
its rich orange colour shows it contains beta carotene. It is low in fat and calories
and is very filling. Soups are inexpensive to make. Perfect after coming in from a
long day at college.




Submitted by Carol-Anne Rushe, 4th Year Arts International                              7
Finalist in Healthy Cooking Competition final on Feb 16th 2009
                                                   5 Spice Chicken
                                                    Noodle Broth

                                                                          Ingredients

    3 Large Chicken Breasts                   1 Chicken stock cube
    Rice Noodles                              Salt & pepper
    14 Asparagus Tips                         4-6 tsps Chinese 5-spice
    Baby Corn                                 2 knobs Ginger (fresh if possible – or
    Large of Handful of Bean Sprouts          4tsps powdered will do)
    Juice of a Lime                           1 fresh Chili (or 1 tsp dry will suffice)
    Handful of Cashew nuts [optional extra]   Fresh Coriander to garnish [optional]
    Boiling Water

    Instructions for Cooking
    1. Cut the chicken breasts into thin strips. No more than 4 or 5 pieces per
       breast. (they will be halved later so do not worry about the low count).
    2. Mix, chicken, salt & pepper & 5 spice in a bowl until all the chicken is covered.
    3. Boil a saucepan of water.
    4. If using fresh ginger and chilli chop the chilli and peel 2 thumb size pieces
       of ginger and then thinly chop. If not put aside 1 teaspoon of chilli powder, or
       more if you like food, and 4 teaspoons of ginger.
    5. Heat a wok on a high heat, when hot add olive oil and when this is hot add the
       chicken. Allow each side to cook and turn throughout.
    6. While cooking the chicken crumble the stuck cube into boiling water, then add
       the asparagus, baby corn, juice of a lime, cashew nuts, ginger, chili and noodles
       to the pot. Cook for 3 minutes.
    7. Add the bean sprouts to the chicken about 45 second before you take it off the
       heat.
    8. Serve the lot in a bowl. Add some of the water from the pot. It is a broth so
       the idea is that there is liquid in the bowl. If the budget allows garnish with
       some coriander.

8                                   Submitted by Simon Donagh, 2nd Law with Philosophy
                          Finalist in Healthy Cooking Competition final on Feb 16th 2009
Tomato Soup

Ingredients
One or two onions, chopped finely
A clove or two of garlic, chopped finely
A tin of chopped tomatoes
A tin of baked beans (cheap ones will do)
Water
Pepper and salt
Parsley* (chopped)

Equipment: One large saucepan

Instructions for Cooking
1. Fry the onion and garlic gently.
2. Add tomatoes, beans and two tins of water.
3. Cook gently until the beans and tomatoes are soft and disintegrating.
4. Add pepper and salt to taste.
5. Blend or mash with a potato masher or whiz with a blender if you can get hold
   of one.
6. Pour into bowls and sprinkle generously with chopped parsley
7. Serve with rolls or crusty bread (toast if the bread is stale!)

Note: This soup is nutritious as there is second class protein and fibre in the
beans, and vitamins in the tomatoes. Cooked tomato is said to be anti-carcinogenic.
*If you buy a little pot of parsley, you can grow it on the window sill and add it to
all sorts of things. It doesn’t cost much, is good for you and looks pretty!




 Submitted by Gillian Kingston, Chaplain/Student Adviser                                9
                                     Elaine’s Butternut
                                    Squash Penne Pasta

                                                                         Ingredients

 2 garlic cloves, crushed                    Grated zest & juice of 1 lemon
 3tbsp olive oil                             500g butternut squash (unpeeled
 125g ball of mozzarella                     weight)
 50g unsalted butter, softened               300g penne pasta
 2tsp dried sage leaves                      85g parmesan, finely grated



 Instructions for Cooking
 1. Soften the garlic in 1tbsp of the olive oil & leave to cool slightly. Put the
    mozzarella, butter, garlic, dried sage, lemon zest & juice into a food processor.
    Season & blend to a coarse paste. Transfer the paste to a sheet of cling film
    and roll into a cylinder. Chill in the fridge for 30 mins or until firm enough to
    slice.
 2. Peel the squash, remove the seeds & cut into 2cm cubes. Heat the remaining
    olive oil in a large saucepan. Add the squash, tossing for a few minutes. Add
    100ml of water to the pan, cover with a lid & steam for 10 minutes or until the
    squash is cooked through.
 3. While the squash is cooking, cook the pasta in salty water according to packet
    instructions. Drain, reserving a little of the cooking water. Add the pasta to the
    squash (make sure you have turned off the heat at this stage). Add the grated
    parmesan. Slice the mozzarella butter & toss into the hot pasta. If the mixture
    needs loosening up, add some of the reserved cooking water.
 4. Divide between 4 bowls & serve immediately, topped with fresh sage leaves
    roughly torn, if desired.

 Note: This dish makes a substantial, nutritious & balanced meal. The pasta is a
 great source of carbohydrates for energy; the squash provides fibre, vitamins and
 minerals and the cheeses provide both protein & calcium.

10                                          Submitted by Elaine Lavery, 1st Year BBL
Linguini with Broccoli
& Red Peppers

Ingredients
350g linguini pasta
455 g fresh broccoli, chopped
45mls extra virgin olive oil
15 g butter
3 cloves garlic, minced
1 red bell pepper, thinly sliced
20 g grated Parmesan cheese
1g garlic salt
Boiling water –lighted salted

Instructions for Cooking
1. Bring a large pot of lightly salted water to the boil. Add pasta and cook for 8
   to 10 minutes or until al dente; drain.
2. Steam broccoli with 2 tablespoons water in microwave for 6-7 minutes.
3. In 10-inch skillet, heat olive oil and butter over low heat. Stir in garlic (more
   or less to suit your tastes) and red pepper slices; saute gently.
4. Drain broccoli and add to skillet. Sprinkle lightly with garlic salt and saute
   broccoli and peppers until soft.
5. Toss vegetable mixture with hot pasta. Sprinkle with Parmesan cheese.


Note: This dish is nutritious along with being healthy, colourful and tasty. The
linguini is filling and a good source of carbohydrates. The vegetables offer vitamins
and minerals including iron and calcium. It can also be altered to suit personal taste
and made low-fat by including low-fat versions of butter and oil.




Submitted by Sophie Cooney, 1st Year Food Science                                        11
                                                   Bean Casserole

                                                                          Ingredients

 3 or 4 large onions
 Chopped bacon
 Generous splash of olive oil
 Pinch of cayenne or chilli to taste (curry is good too)
 I tin of butter beans, drained
 I tin of beans in sauce (kidney beans in chilli sauce are good, but baked beans will
 do fine)
 1 tin of any other beans, drained (mixed beans are good)
 1 tin of chopped tomatoes

 Instructions for Cooking
 1.   Chop onions and garlic and cook in olive oil until soft.
 2.   Add chopped bacon, fry this gently too.
 3.   Tip into heated slow cooker.
 4.    Gently heat beans and tomatoes in the pan used for cooking the onions etc.
 5.   Stir in cayenne/chilli/curry
 6.   Add to slow cooker
 7.   Stir until the beans and onions are well mixed.
 8.   Leave it there until you want to eat it!

 Serve with green salad and crusty bread (or thick slices of toast).

 Note: This dish is nutritious because there is second-class protein and fibre in
 beans. There are vitamins in green salad and still more fibre and vitamins if the
 bread is wholemeal




12                           Submitted by Gillian Kingston, Chaplain/Student Adviser
Spicy Slow Cooker Dish

Ingredients
2 cups Rice
Vegetables (suggestion):
2 Carrots (peeled)
3 Tomatoes
Sugarsnap peas
Chinese leaf
Grated cheese
Salt & Ground white pepper
Parsley flakes
Fresh tarragon (or replace with any fragrant herb)


Instructions for Cooking
1. Wash rice, carrots, tomatoes, peas, chinese leaf and fresh tarragon.
2. Put items into cooker with slightly more water than usually used for 2 cups of
   rice.
3. Boil until rice is cooked.
4. Serve piping hot with grated cheese on top and sprinkle parsley flakes
   generously.

Note: The simple vegetarian dish contains colourful nutrients for a busy lifestyle.
Filled with fibres and vitamins, no frills, not much cleaning up and supervision
needed yet so delicious and healthy.




Submitted by Bernice Lim, 2nd Year Medicine                                           13
                                Sweet Potato Carrot
                                      & Lentil Curry

                                                                           Ingredients

 1 Large Onion                                1 heaped tsp cumin
 2 Sweet potatoes (chopped)                   1 heaped tsp garam masala
 ½ cup red lentils                            1 dessert spoon curry powder
 1 Carrot (chopped)                           Sunflower oil
 1 Clove garlic (chopped)                     Pepper to season
 1 Cup of Quinoa                              1 Litre water ( just enough to cover
 1 small tin coconut milk                     vegetables)
 2 Low salt Vegetable stock cubes

 Equipment: A large pan and a saucepan for cooking the Quinoa

 Instructions for Cooking
 1.   Heat the oil
 2.   Sweat the chopped onion and garlic in the oil without burning.
 3.   Turn down heat and add curry powder, cumin & garam masala and cook for a
       few minutes – don’t burn.
 4.   Add potato, carrot, lentils, stock cubes & water to pot and bring to boil. Turn
       down and simmer.
 5.   After 15 minutes add the coconut milk & Cook for a further 15-20 minutes,
       stirring occasionally.
 6.   Meantime cook the Quinoa by boiling for 15 minutes.
 7.   Serve the curry with the Quinoa

 Note: This is a real energy –boosting meal as quinoa is a protein that the body
 finds it easy to breakdown and the vegetables are full of essential vitamins &
 minerals. It has the added advantage of being cholesterol free and low in salt!
 Sufficient ingredients to feed 4 people should not cost more than €4


14                        Submitted by Jennifer O’Dea- 1st Year Human Nutrition student
                      Joint 1st place in Healthy Cooking Competition final on Feb 16th 2009
Aubergine and
Coconut Curry
Serves 4

Ingredients

4 tbsp Olive oil                            400g can chickpeas, drained and rinsed
1 medium aubergine, cut into bite-sized     1 large sweet potato, peeled, cut into
(2cm) chunks                                chunks
1 medium onion, chopped                     400g can chopped tomatoes
1in piece ginger, peeled, coarsely grated   400ml coconut milk
1 red chilli, chopped                       15g (handful) fresh coriander leaves
1 heaped tbsp garam masala or mild          125g spinach leaves (baby or tender leaf)
curry paste                                 optional: 150g greek style natural yoghurt

Equipment: Large non-stick pan

Instructions for Cooking
1. Heat the oil in a large non-stick pan and toss the aubergine around until
   golden brown and beginning to soften. Lift out on to a plate with a spoon, then
   add another tbsp olive oil to the pan and fry the onion over a medium heat for
   at least 10 min until softened.
2. Add the ginger, chilli and garam masala to the onion, stir for 2 min.
3. Add the aubergine, chickpeas, sweet potato, tomatoes and coconut milk to the
   pan. Bring to the boil, then simmer gently until the sweet potato is just tender
   – about 10-12 mins.
4. Taste and add seasoning. Just before eating, tear the coriander into rough
   pieces and stir into the curry with the spinach leaves – they’ll wilt in the heat of
   the pan. If you want to, top with generous spoonfuls of Greek style yoghurt.
Note 1: Buy sweet potatoes with a slightly yellow / orange flesh. (Other varieties
sold in Asia markets are white fleshed and tend to be more sweet and starchy).

Note 2: For a less liquid consistency, use a 200ml carton of coconut cream
(instead of coconut milk).

Cooks Academy                                                                             15
                                                   Egg Fried Rice
                                                    (Vegetarian)
                                                                             Serves 6

                                                                          Ingredients

 350g rice, cooked                           Sauce
 120g frozen peas/petit pois, defrosted      50ml vegetable stock
 2 tbsp corn or sunflower oil                50ml rice wine or saki
 2 eggs, lightly beaten                      2 tblsp soy sauce
 100g spring onion, finely chopped           1 tsp toasted sesame oil
 10g (½ tbsp) fresh ginger, finely chopped

 Equipment: Wok or Deep Frying pan

 Instructions for Cooking
 1.    Cook long grain or basmati rice according to instructions and set aside.
 2.    It is important to have all your ingredients prepared before heating your wok as
       this dish is assembled very quickly. Mix all sauce ingredients together and set
       aside. Whisk the eggs and chop any vegetables.
 3.    Now, heat the oil in a wok or other large pan, using a high heat, but do not
       allow the oil to smoke. Add the eggs and stir fry over a high heat for about 30
       seconds until scrambled looking.
 4.    Add the chopped spring onions and ginger and stir fry for a minute.
 5.    Add the peas and toss lightly to heat through.
 6.   Finally, add the rice and stir-fry (for about 3 mins until heated through if the
       rice is cold), otherwise just stir to combine. Lastly add the sauce and toss
       again to coat evenly.
 7.    Taste and adjust seasoning if required. Serve immediately.

 Note: You can vary this recipe by adding things that you might have in the fridge at
 home. For example fried bacon bits, shreds of left over chicken, shredded cabbage,
 shaved carrots.


16
                                                                        Cooks Academy
Tricolour Salmon

Ingredients

4 small slices of salmon (about 300 g)     100 ml of Extra Virgin olive oil
600 g of carrots                           100 ml of white wine
600 g of celery                            Salt & black pepper
600 g onions                               One small baguette
a tuft of parsley

Equipment: Large Frying pan

Instructions for Cooking
1. Peel the carrots and onions and then wash them, wash the celery and parsley
   as well.
2. Grate the carrots, onions and celery (manually or with a machine) and do the
   same with the parsley.
3. Put a bit of grated parsley and all of grated carrots, onions and celery in the
   hot olive oil on a large frying pan and cook until it is brown. Add salt and
   pepper as per your taste.
4. Meantime put a bit of salt and pepper on the slices of salmon.
5. When the vegetables are cooked, place the four slices of salmon in the frying
   pan ensuring that the salmon is sitting on the veg and also covered by them.
6. Add the remaining part of grated parsley, add white wine and cover the frying
   pan with a lid; cook for about 20 minutes (till the salmon is cooked) at low
   temperature.
7. Serve the salmon with one or two slices of toasted baguette per person.

Note: This dish can be eaten warm, but the taste is better if you wait about 20
minutes to cool down the temperature before serving it.




Submitted by Alessio Di Luca, Ph.D student                                           17
Finalist in Healthy Cooking Competition final on Feb 16th 2009
                                            Pea & Prawn
                                      Curry-in-a-hurry

                                                                          Ingredients

 400g frozen prawns                         300g whole grain brown rice
 1 red onion                                1/2 tsp hot chili powder or more if you
 2 cloves garlic                            like it fiery!
 200g mushrooms (1/2 pack)                  1/4 tsp cumin
 200g frozen peas                           Handful salted peanuts (optional)
 1/3 jar Thai green curry paste
 1 can reduced fat coconut milk


 Instructions for Cooking
 1. Finely chop onions and garlic and stir-fry in oil until just about cooked.
 2. Add the green curry paste and spices and keep frying for just under a minute.
 3. Add the frozen prawns and chopped mushrooms; cook until prawns are
    defrosted.
 4. Add the coconut milk followed by the peas and allow to simmer gently.
 5. Meantime cook the rice according to packet instructions.
 6. Serve the curry on a bed of rice, tossing in the peanuts at the last minute, if
    using.

 Note: This is a tasty, healthy dinner containing carbohydrates (rice), protein
 (prawns), vegetables and fat (coconut milk). Reduced-fat coconut milk ensures the
 dish isn’t too calorific. Prawns provide an alternative to the common student diet of
 minced meat and chicken!




18                                Submitted by Michelle Ryan, 2nd Year Law & French
                                         Finalist in Healthy Cooking Competition final
Fried Sea Bass with
Stir fried Vegetables
Ingredients


1 sea bass fillet (approx. 200g)         5ml (1 tsp) olive oil
25g white cabbage, cut into strips       ½ a lemon
½ carrot (approx. 50g)                   Soy sauce
1 tomato (approx. 100g)                  Lemon pepper / lemon and pepper
100g broccoli                            seasoning
½ onion (approx. 75g)                    Hot water from kettle
1 garlic clove


Equipment: Non-stick Pan, Wok or large frying pan

Instructions for Cooking
1. Spray oil on a hot non-stick pan. Place sea bass in pan, skin side down.
   Squeeze the juice of half a lemon over sea bass and season with lemon pepper
   seasoning and soy sauce. Place lid on pan and leave to cook for approx 2
   minutes.
2. Spray oil onto the hot wok to be used for cooking the stir fry vegetables.
3. Add sliced carrots, white cabbage, chopped broccoli, sliced onion, and finally
   sliced garlic to your wok.
4. Pour in a small drop of water when vegetables start sticking to the wok. Place
   lid on and leave to cook.
5. After two minutes turn over sea bass and leave to cook for a further minute.
6. After one minute add sliced tomato and a splash of water. Turn off hob and
   leave to steam for a further minute.
7. Dish up vegetables and serve with the sea bass and tomatoes.




 RTE Operation Transformation website                                               19
                                           Chicken, Spinach
                                           & Chorizo Sauté
                                                                      Serves 4- 6

                                                                       Ingredients

4 Chicken Breasts                         1 tin chickpeas, drained and well rinsed
2 tbsp Olive Oil                          500g tender leaf spinach (approx 2 large
1 onion peeled and finely chopped         bags), picked and washed
2 Carrots, peeled and finely diced        bunch parsley, finely chopped
300-400 ml white wine                     1 garlic clove, peeled and finely chopped
200g Chorizo sausage, sliced into cubes   salt and pepper
or small discs

Equipment: Large wide frying pan

Instructions for Cooking
1. In a large wide heavy-bottomed frying pan, heat 2 tablespoons of olive oil and
   gently sauté the onion and carrot for 10 minutes without colouring. Add the
   wine and boil down until it has reduced down to more of a syrup consistency.
2. Add chorizo to the pan and continue to cook over a moderate heat for a
   further 10 minutes, turning the chorizo once.
3. Add the chickpeas and season with salt and pepper.
4. Next add the spinach and keep stirring until the spinach is just wilted (it is
   important to make sure the spinach is only lightly wilted / reduce to nothing –
   it should still look leafy).
5. Add the parsley and garlic. Stir until the garlic is just cooked and remove from
   the heat.
6. Lightly oil and season the chicken and cook in a preheated oven (180°C) for
   15 mins, or until cooked. Remove from the heat and allow it to rest for five
   minutes, lightly wrapped in tinfoil.
7. Cut each breast diagonally into slices as thick or thin as you prefer. Serve on
   top of the spinach and chickpea mixture, drizzled with either juices from the
   pan or a slick of olive oil.
20
                                                                    Cooks Academy
Spanish Paella

Ingredients

4 diced chicken fillets                      8 cups of hot chicken stock (water will
1 tin of chopped tomatoes                    do)
100 g green beans (can be frozen)            olive oil ( enough to cover bottom of
1 chopped pepper                             pan/wok)
1 small tin of peas                          Salt (to taste)
1 chopped onion                              1 level tsp sweet red paprika
1 level tsp saffron (optional) or turmeric   1 lemon
3 cups of long rice


Instructions for Cooking
1. Cook the tomatoes and the onion on a slow heat for 5 minutes; add the chicken
   and fry until lightly browned; then add the green beans, peas and chopped
   pepper and cook together with the meat. Add the paprika and the saffron/
   turmeric. Cook for about 10 minutes on high heat and taste for salt.
2. After 10 minutes add the rice, distributing it evenly, followed by the water
   or stock. Keep on medium to high heat to keep the dish boiling -approx 20
   minutes for the paella rice to cook. Do not stir the rice once you have added it
   to the pan. All the broth should be nearly absorbed when finished.
3. Take the paella off the heat and let stand for about 5-10 minutes covering the
   top with a lid. If the rice has been cooked correctly, the rice grains should be
   loose, not clumped together or having a mushy texture.
4. Squeeze some lemon juice to taste.


Note: This is a full meal dish, easy to cook and store for the next day. The chicken
can be changed to fish or more vegetables for different options. It follows the
dietary pyramid. Minimum salt required.


Submitted by Maria Galve-Villa, M.Sc student in Physiotherapy                          21
4th place in Healthy Cooking Competition final on Feb 16th 2009
                                               Warm Chicken
                                                  Tabbouleh
                                                                           Serves 4

                                                                        Ingredients

160g bulghur wheat (or couscous)           4 spring onions, coarsely chopped
3-4 chicken breasts, thinly sliced         1 cup flat leaf parsley, coarsely chopped
2 cloves garlic, crushed                   1 cup fresh mint, coarsely chopped
150ml lemon juice                          Salt and black pepper
60ml olive oil                             100g feta cheese, crumbled, to garnish
250g cherry tomatoes, halved
Equipment: Wok or frying pan, Bowl, Sieve

Instructions for Cooking
1. Place bulghur wheat in a bowl, cover with an inch of boiling water and leave
   to stand for 15 minutes. Put into a sieve over a clean dish and squeeze out as
   much water as possible (if there is any water remaining after 15mins).
2. Combine chicken, ¼ of the lemon juice and 1 tbls of oil and marinade for 10
   minutes. Drain and discard the marinade.
3. Heat 1 tbls of oil in a wok and stir-fry the chicken in batches until browned all
   over and cooked through. Set aside and keep warm.
4. Add the bulghur wheat, onion and tomatoes to the wok until the onion softens.
5. Add the chicken and rest of the lemon juice and olive oil.
6. Remove from the heat, stir through herbs and season. Crumble the feta cheese
   over the finished dish.




22                                                                   Cooks Academy
Stir Fry Beef
with Noodles
Ingredients


600g beef                                  6 tbsp of soy sauce
2 tsp five spice powder                    1 tbsp olive oil
2 cloves of garlic                         4 x 150g Chinese egg noodles
1 tbsp of lemon Juice                      160g peas
6cm knob of ginger                         650g carrots
500g broccoli

Equipment: Wok or large pan

Instructions for Cooking
1. Slice the beef into thin strips and toss with the chopped garlic, ginger, five
   spice powder and 3 tablespoons of soy sauce. Leave to marinate for five
   minutes.
2. Grate the carrot and cut into thin strips. Chop the broccoli into small florettes.
3. Heat a wok and add a little olive oil. When hot add the beef and fry for 4 or 5
   minutes. Remove and place on a plate.
4. Add a tablespoon of soy sauce to the wok. Fry the carrot and broccoli. After 2
   minutes add the peas and cook for a further 2 minutes.
5. Return the meat back to the pan with the noodles. Add 2 tablespoons of soy
   sauce and 1 tablespoon of lemon juice. Fry for 2 minutes until noodles are
   cooked.
6. Remove from the heat and serve.

Note: The combination of nutrients vitamins and minerals in the vegetables,
carbohydrate in the noodles and protein in the meat make this a nutritious dish.




Submitted by Nicola Doran, 1st Year Agriculture                                         23
Finalist in Healthy Cooking Competition final on Feb 16th 2009
                                          Beef Stroganoff
                                        (Beef Fillet)
                                                                            Serves 4

                                                                         Ingredients
600g beef fillet                            200ml sour cream (or crème fraîche or
250g mushrooms, wiped clean                 double cream)
50g butter                                  200ml beef stock
2 tbsp paprika                              2 tsp lemon juice
150g shallots, peeled, very thinly sliced   10g flat parsley, chopped
3 tbsp sunflower oil                        salt and freshly cracked black pepper

Equipment: Casserole or large heavy-base frying pan

Instructions for Cooking
1. Unless the fillet is already cut into steaks, cut the fillet into 1cm thick steaks,
   then cut each steak across the grain into 4mm wide strips. Season the meat
   generously with salt and pepper.
2. Remove the stalks from any large mushrooms. Slice thinly.
3. Meanwhile, melt the butter in a heavy based frying pan, add the paprika and
   shallots and sweat over a gentle heat for 10 minutes (do not allow to brown).
   Add the mushrooms and fry gently for a few minutes until the mushrooms start
   to soften. Transfer to a dish and wipe the pan clean.
4. Over a high heat, add a tbsp of oil to the cleaned pan; without overcrowding the
   pan, fry the meat briskly in 3-4 batches, until the meat is just sealed on the
   outside. Transfer the meat to a plate after each batch.
5. Return the mushroom mixture to a clean pan or casserole, add the cream with
   the stock, bring to the boil and simmer for 2 minutes until thickened.
6. Next, drain the steak of any raw juices and add in along with the lemon juice.
   Increase the heat, until the meat is just cooked through (it is important not to
   continue simmering for much longer as the tender meat will overcook). Check
   the seasoning.
7. Add in the chopped parsley and serve.



24                                                                    Cooks Academy
Paquita’s Lentils
and Chorizo Stew

Ingredients

1 cup small lentils                          1 tin of tomatoes
4 pieces of cooking chorizo                  1 bay leaf
1 onion finely chopped                       1 tsp of Pimenton (Spanish Paprika)
3 carrots chopped                            Salt & pepper
½ a cup of red wine (or beer)                2 potatoes diced
1 table spoon of olive oil                   200 grams of spinach.


Equipment: Large pot

Instructions for Cooking
1.   Put all ingredients except the spinach in a large pot.
2.   Cover with cold water & bring to the boil.
3.   Reduce heat and simmer for 1 hour and 15 minutes.
4.   Stir in the spinach 10 minutes before the end of cooking.
5.   Serve with toasted bread and olive oil.

Note: Lentils contain high levels of proteins, including the essential amino acids
isoleucine and lysine. Health magazine has selected lentils as one of the five
healthiest foods. Lentils are one of the best vegetable sources of iron. The lentils
are complemented with spinach and carrots. The chorizo, bay leaf, wine and paprika
make this a very tasty dish. Its simplicity increases its value!

Total Cost: €8




Submitted by Antonio Garzon-Vico, PhD student                                          25
Joint 1st place in Healthy Cooking Competition final on Feb 16th 2009
                 Turkey Fillet & Mixed Root
                    Vegetable Stew in Sage

                                                                       Ingredients

5ml (1 tsp) of olive oil                  4-5 sage leaves or 1-2 tsp dried sage
120g of turkey fillet                     2 bay leaves
1 carrot (approx 100g)                    Black pepper
2 small baby potatoes (approx 150g)       15ml (1 tblsp) of soya sauce
½ sweet potato (approx 150g)              ½ cube of chicken stock melted in 200ml
½ small onion (approx 50g)                of hot water from kettle
2-3 cloves of garlic
Equipment: Wok or large frying pan

Instructions for Cooking
1. Peel carrots, sweet potato and onion.
2. Cut carrots in strips and onion, sweet potato and potato into slices.
3. Cut turkey into small strips.
4. Add 5ml of oil in the wok. When oil is hot add vegetables (onion last) stirring
   frequently. Add spices and sage leaves and then add the turkey.
5. Pour chicken stock in when the ingredients start sticking to the wok.
6. Remove the lid when vegetables and turkey are cooked allowing excess
   moisture to cook off.


Note: For calorie counters, the approx calorie content of this dish = 400kcals




26                                            RTE Operation Transformation website
Scrumptious Tomato
Meatballs on Garlic Bread

Ingredients

3 onions                                   125 g buffallo mozzarella
2 eggs                                     4 tsp basil pesto
8 garlic cloves                            3 tbsp olive oil
2 cans of tomatoes                         Ciabatta bread
50g semicircular sundried tomatoes         50 g butter/ low fat spread
1 tsp basil & oregano                      pinch sugar & pinch parsley
700 g mince

Equipment: Pan, Bowls, Grill

Instructions for Cooking
1. Place 1 clove of crushed garlic in a bowl; grate mozzarella into bowl & add
   pesto, 1 chopped raw onion, oregano and eggs & mash all together with the
   mince. Leave to sit in the fridge while the tomato sauce is prepared.
2. To prepare the tomato sauce: fry 2 onions until opaque. Add 6 cloves of
   crushed garlic and fry for 1 minute; add the tinned tomatoes, basil a pinch
   of sugar and salt and pepper. Chop up the semi sundried tomatoes into small
   pieces and add.
3. Take the mince out of the fridge and pack tightly into meatballs and fry in a
   little oil. When browned add to the tomato sauce pot.
4. Slice the ciabatta into 4 large pieces and in a small bowl mix the butter, 1
   crushed garlic clove and a sprinkle of parsley and butter the ciabatta with the
   garlic butter. Place in a hot grill until browned.

Note: High in protein from the mince & cheese with anti oxidant properties from
the garlic which also fights flu &colds. Tomatoes, basil and oregano (especially if
fresh) contribute to your 5 a day! The olive oil provides Vitamins A,D and E.




Submitted by Katy Breen, 2nd Year Food Science student                                27
3rd place in Healthy Cooking Competition final on Feb 16th 2009
                                            Hunters Chicken
                                                   a la Eva
                                                                         Serves One

                                                                        Ingredients

5ml (1 tsp) of olive oil                   ¼ cube of chicken stock melted in 100ml
Chicken leg with skin removed (approx.     of hot water from kettle
300g)                                      2 cloves of garlic
2 small new potatoes (approx. 150g)        Bay leaf
1 carrot (approx. 150g)                    Black pepper
1 small onion (approx. 100g)               Paprika
100g of white mushrooms
1 can of chopped tomatoes with sauce
(approx. 400g)

Instructions for cooking
1. Remove the skin of the chicken with a sharp scissors and wash the chicken leg
   under cold water.
2. Wash & peel the vegetables; crush the garlic, cut the carrot in rounds, cut the
   onion in small chunks and halve the small new potatoes.
3. Put olive oil in the wok & when oil is hot add the chicken leg.
4. Start adding the vegetables after the chicken is slightly brown.
5. Add seasoning.
6. If the vegetables start sticking to the wok start adding the chicken stock.
7. Simmer for 45 minutes initially under the lid and then take lid off for last 15-
   20 min to let the excess water evaporate.

Note: A very nutritious dish especially for people who want a low calorie but healthy
diet.




28
                            Reproduced from RTE Operation Transformation website
Spicy Tomato Sauce
& Sizzling Bacon

Ingredients

350g penne pasta                            1 teasp. sweet or smoked paprika
Small handful fresh basil leaves, roughly   Pinch of sugar
torn                                        Salt & freshly ground black pepper
1 small onion, finely chopped               1 tablespoon olive oil
1 red chilli, seeded and finely chopped     175g piece rindless streaky bacon or
400ml passata (sieved tomatoes)             streaky rashers, cut into small thin strips
2 garlic cloves, finely chopped


Equipment: Large pan, Large saucepan

Instructions for Cooking
1. Tip the penne into a large saucepan of boiling, salted water, stir once, then
   cook for 10-12 minutes until ‘al dente’ or according to packet instructions.
2. Meanwhile, heat the olive oil in a saute pan and fry the bacon for a couple of
   minutes until crispy.
3. Add the onion and cook for another minute or two until softened, stirring
   occasionally. Add the garlic with paprika and chilli and cook for about 30
   seconds, stirring. Stir in the passata and cook for 1-2 minutes until heated
   through. Add the sugar and season to taste.
4. When the pasta is cooked, drain well and then return to the pan. Pour in the
   tomato mixture and add the basil, then fold everything together until well
   combined. Divide among warmed plates to serve.




Bord Bia Recipe: www.bordbia.ie/aboutfood/recipes                                         29
Nutritional &
Lifestyle Advice
Nutrition
Your body needs a wide variety of vitamins and minerals to keep you healthy. Fish
is a great source of these essential nutrients; it is naturally low in saturated fat,
rich in easy-to-digest protein and packed with many of the essential vitamins and
minerals necessary for good health. Omega-3 fats help to reduce your risk of heart
disease and help to keep your brain healthy into old age. Vitamin D helps you to
absorb the calcium from your food so it’s good for your bones, and the low-fat
protein found in fish means you can help to keep cholesterol levels healthy. So when
you add fish to your diet, you’re taking care of more than your looks! By eating fish
you get protein, iodine, zinc, selenium, and vitamins B, A and D as well as the all-
important omega-3.

A good night’s sleep!
All the nutrition in the world will be useless without giving your body enough rest to
allow the nutrients to do their work. When you sleep your body gets busy repairing
and rebuilding, so aim to be in bed by 10pm a few nights a week.

Food Pyramid
The Food Pyramid balances foods in the amounts needed to ensure you are eating
sufficiently for the lifestyle you are leading. The more active you are, the higher your
energy needs will be. Energy should come from the breads, cereals and potatoes
shelf, and from the fruit and vegetable shelf ie the bottom two shelves of the
pyramid.
Fats, biscuits, cakes, confectionary and high fat food snacks can be enjoyed as part
of a healthy eating plan, but in limited amounts.
Foods that contain similar nourishment are grouped together and can be
interchanged. This allows you flexibility of choice, and provides the variety you need
for good health. Variety is the spice of life!




                                                                                           31
           5th Shelf: Sparingly



    4th Shelf: Meat, Fish, Alternatives
                         ,




   3rd Shelf: Milk, Cheese and Yogurt




      2nd Shelf: Fruit & Vegetables




Bottom Shelf: Breads, Cereals & Potatoes
Food Pyramid
Suggested amounts to eat from each shelf

     BOTTOM SHELF                                 4TH SHELF
     Breads cereals and potatoes                  Meat, Fish and alternatives

Choose at least 6 or more of the             Choose any 2 of the following each day
following each day:
                                             •	 2oz cooked lean meat or poultry or
•	    1 bowl of breakfast cereal or          •	 3oz cooked fish or
•	    1 slice of bread or                    •	 2 eggs (not more than 7 per week) or
•	    3 dessertspoons cooked pasta/rice or   •	 9 dessertspoons cooked peas/beans or
•	    1 medium potato - boiled or baked      •	 2oz Cheddar type cheese (preferably
Note: If physical activity is high, up to       low fat) or
                                             •	 3oz nuts (not suitable for young
12 servings may be necessary
                                                children)
     2ND SHELF
     Fruit and vegetables                         5TH SHELF
     Choose at least 5 or more of the             To be used very sparingly
     following each day
                                             •	    Oils and fats
•	 ½ a glass of fruit juice or                     Use about 1oz low fat spread/low fat
•	 3 dessertspoons of cooked vegetables            butter or ½ oz margarine or butter
   or salad or                                     each day. Use oils sparingly.
•	 Bowl of homemade vegetable soup or
•	 1 medium sized fresh fruit or
                                             •	    Sugars, confectionary, cakes, biscuits
3 dessertspoons cooked fruit or tinned             and high fat snack foods
fruit (preferably in own juice)                    If you drink or eat snacks containing
                                                   sugar, limit the number of times you
                                                   take them throughout the day. Eat
     3RD SHELF                                     high fat snacks in only small amounts,
     Milk, cheese and yogurt
                                                   and not too frequently. Choose lower
                                                   fat, sugar free alternatives.
Choose any 3 each day:
                                             •	    Alcohol
•	    1/3 of a pint of milk or                     In moderation, preferably with meals
•	    1 carton of yogurt or                        and have some alcohol free days
•	    1 oz Cheddar/Edam/Blarney cheese                                                    33
Note: Choose low fat choices frequently
                                                      Food Safety
                                                             Please take it seriously



Hand washing before cooking.                ‘Use by’ dates
Do get into the habit of washing your       ‘Use by’ means exactly that. There really
hands before you start to cook. If you      isn’t any leeway - once the ‘Use by’
are entertaining some friends they won’t    date has been and gone, you just can’t
be impressed by your efforts to poison      be sure the food is safe to eat. If you
them if they are ill after your cooking.    chance it, it could make you ill. ‘Best
                                            before’ dates are used on less perishable
Crimes against hygiene                      foods. Once this date has passed the
Some people think that having piles of      food might not have such a good taste
dirty dishes in the sink and eating foods   or texture, but it’s unlikely to make you
of dubious safety is an essential part of   ill.
the student experience. But if you don’t
think a bout of food poisoning is going     Mouldy food
to enhance the semester, here are a few     Once you spot some furry growth on
of the safety corners you can’t afford to   food, don’t be tempted to cut that bit off
cut:                                        and eat what’s left. Moulds and other
                                            fungi produce invisible toxins, which can
Leftover takeaways                          penetrate the rest of the food and make
If you really want to, there’s nothing      you ill. So, if a food has gone mouldy
wrong with eating a bit of leftover         it’s safest to bin it.
pizza or curry for breakfast, as long
as it’s been kept in the fridge. But you    Food on the f loor
mustn’t eat it if it’s been left out at     Floors aren’t clean, so any food that
room temperature overnight. In the right    is dropped on the floor - even if it
conditions, one bacterium could multiply    makes contact for just a fraction of a
to thousands of millions in twelve hours.   second - could be covered in dirt and
Remember to cool leftovers within one       bacteria when you pick it up. So, if your
to two hours and then put them in the       proverbial toast lands buttered side
fridge. If you reheat them, make sure       down it belongs in the bin!
they are piping hot all the way through.


34
Useful Websites



     www.indi.ie                  www.healthpromotion.ie        www.bordbia.ie/aboutfood




  www.eatwell.gov.uk               www.cookitsimply.com        www.rte.ie/ot/recipes.html




 www.takelifeon.co.uk              www.deliaonline.co.uk            www.5aday.nhs.uk




                                  www.cookeryclub.co.uk         www.thinkvegetables.co.uk
 www.bbc.co.uk/food



                     Also, download the Fresher Food booklet
           www.food.gov.uk/multimedia/pdfs/fresherfood00.pdf                                35
Notes




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