College Cooking 101

8/8/2019 College Cooking 101

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College Cooking 101

IndexRECIPES:

Breakfast, Lunch, Dinner, Sides & Salads, Snacks & LightMeals, and Desserts

TIPS:

Nutrition Basics

Conversions and Abbreviations

What you need in your kitchen

Egg Tips

What you need to stock in your pantry

Great Ways to eat well during lunchtime

Terms: Cooking, Mixing, & Cutting How much fat do you need in one day

Crock Pot Cooking

How to boil water

Tips for Safe Cutting

High fiber foods

Fast food tips

10 Super foods for health

Food Banks and other resources available

Sponsored by IPFW/Parkview Health & Wellness Clinic and IPFW Department of

Athletics/Recreation, & Intramural Sports

www.ipfw.edu/health

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Back to Nutrition Basics

1. EAT 3 MEALS AND 2-3 SNACKS DAILY. Make time for meals.Eating 3 meals per day plus snacks will give you energy that will last

all day ad keep your metabolism active. Pack healthy portable

snacks such as fruit or a granola bar when you are on the go.

2. BUILD MEALS AROUND COMPLEX CARBOHYDRATES.Carbohydrate foods are the main fuel source for the mind and

muscles. Complex carbohydrate sources are: whole wheat breads,

cereals, pasta, and rice, beans, potatoes and other starchy

vegetables.3. INCLUDE PROTEIN SOURCES AT EACH MEAL. Protein sources

provide essential amino acids, which are building blocks for body

tissue. Lean sources include: non-fat or 1% milk, yogurt, low fat

cheese, skin free poultry, seafood, lean red meats, tofu, soy, egg

whites, and beans.

4. LIMIT HIGH FAT FOODS. Fats provide essential fatty acids, whichhelp transport nutrients and provide energy. Some fat is fine, yet

too much may provide extra calories to cause weight gain.

5. LIMIT HIGH SUGAR FOODS. High sugar foods like soda pop,candy, and desserts are high in calories and very low in nutrients.

6. STAY HYDRATED. Proper hydration is important for healthy skinand organs. Drink water even if you are not thirsty. If you wait until

you are thirsty, then you are already partially dehydrated. Pack a bottle

of water in your backpack.

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7. A REGISTERED DIETITIAN CAN HELP. There are 2 Dietitians

on staff at the IPFW/Parkview Health & Wellness Clinic. Call 481-

5758 or e-mail [email protected] for an appointment. Free for IPFWstudents. The Health Clinic is also available to students for a small fee.

To schedule an appointment with the Health Clinic call 481-5748.


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Conversions & Abbreviations

Tbsp. = tablespoon tsp. = teaspoon

c. = cup oz. = ounce

pt. = pint qt. = quart

lb. = pound pkg = package

3 tsp. . 1 Tbsp. 2 Tbsp. .1/8 cup4 oz. ....1/2 cup 4 Tbsp. .. cup

8 oz. ...1 cup 8 Tbsp. ... cup

2 cups .. 1 pint 5 Tbsp. + 1 tsp. 1/3 cup

2 pints ... 1 quart 12 Tbsp. cup

1 quart .....4 cups 16 Tbsp. .. 1 cup

1 gallon ..4 quarts

What You Need In Your Kitchen

A set of pots and pans with lids (1 qt, 2qt, stock pot, and a frying pan).

Flat spatula for turning eggs, pancakes, grilled cheese and much more inthe frying pan.

Mixing spoons and rubber spatula.

It is always a good idea to have a cake pan and cookie sheet on hand.

Measuring spoons and measuring cups.

Plastic containers for storing leftovers!!!

A few mixing bowls.

A good set of cutting knives.

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Serving spoons.


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College Cooking 101

Egg TipsEggs are a good source of protein, iron, vitamins A and D, and

riboflavin. There are about 75 calories in the average egg. Even

though eggs have gotten a bad rap, they are still essential to your

diet. The protein is concentrated in the egg white. The fat and

cholesterol is in the yolk. You should limit egg yolks to no more

than 4 per week.

Keep your eggs refrigerated!

Cooling eggs immediately after hard boiling will stop eggs from

cooking and make peeling easier. Plus cooling eggs quickly will

eliminate the green ring that forms around the yolk.

When making scrambled eggs or an omelet, use a ratio of 1whole

egg: 2 egg whites. This will cut down on fat and cholesterol andstill keep some of the flavor.

To separate an egg means to separate the egg white from the yolk.

You can buy an egg separator or you can do it on your own. To

separate an egg, after cracking egg, hold the egg upright, pointiest

end on top, as you open it. Be careful that the yolk stays in the

bottom half of the eggshell as you let the white fall into a bowl.

Carefully transfer the yolk into the other half of the eggshell,letting more egg white drip into the bowl.

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Breakfast

Scrambled Eggs4 eggsnon-stick cooking spray or 1 Tbsp margarine

cup skim milk

salt and pepper

1. Crack eggs into medium size bowl.2. Add milk. Whisk or mix with a fork until blended.3. Put burner on a low heat. If using margarine, melt in a frying pan over heat or spray

with cooking spray.

4. Pour egg mixture into pan. Let it sit for about 15 seconds.5. Keep stirring and pulling egg mixture to center of pan with spatula, breaking up

larger pieces. Sprinkle with salt and pepper, if desired. Eggs should not be runny.

Serves 2; Per serving: 210 calories, 13.5 grams protein, 2.5 grams carbohydrate, 15 grams fat

Source: Eating Well On Campus

Scrambled Egg Pockets

1 small tomato, chopped

1 small red onion, chopped

green bell pepper, chopped

6 eggs, slightly beaten

tsp. dried oregano

Dash of salt

2 pita breads ( 6-inches in diameter) cut in half and open to form pockets

Add any other ingredients desired.

1. Spray pan with non-stick cooking spray. Cook all vegetable for about 3 minutes oruntil tender.

2. Beat oregano and salt into eggs. Pour into pan.3. Follow directions for scrambled eggs above. Cook for 3-5 minutes or until eggs are

thickened throughout but still moist.

4. Spoon into pita.

Serves: 4

Source: Ten-Minute Meals Five-Minute Workouts

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What To Stock in Your Pantry

BEANS, CANNED. Beans are an excellent source of fiber and

protein. Include a variety such as black, red kidney, white, and pinto.Dont forget to add some cans of fat-free refried beans.

TOMATO. Tomato-based pasta sauce is a great staple for quickmeals. Canned tomatoes, tomato sauce, tomato paste and salsa can also

be used to enhance a variety of dishes such as soups and stews.

RICE. You can stock either regular or instant rice in your pantry.Brown rice has the most nutrients. However, if buy quick brown rice,

some of the nutrient may have been lost during processing.

PASTA. Stockpile pasta; its quick to cook. There aremany varieties such as fettuccini, penne, spaghetti, orzo,

macaroni, and many more.

HERBS. Although fresh herbs are much moreflavorful than dried, theyre not always

convenient. Some herbs, particularly sage

leaves, bay leaves, oregano, thyme,

rosemary, mint, and marjoram, transfer theirflavors relatively well from the fresh to the

dried.

SPICES. Purchase spices in small quantities so they dont lose theirflavor before being used. Some spices to have on hand are: garlic powder,

garlic salt, onion powder, pepper, salt, nutmeg, oregano, Italian

seasoning, cayenne pepper, thyme, paprika, and basil.

SWEETENERS & FLAVORS. Honey, sugar, brown sugar,

powdered sugar, vanilla extract, and packets of any type of artificialsweetener are essential to have on hand.

OTHER. Baking powder, baking soda, canned fruits andvegetables, canned tuna, cream of mushroom, cream of chicken,

vinegar, canola or olive oil, broth or bouillon cubes, non-stick cooking

spray.

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Breakfast

Breakfast Casserole

12oz ( bag) frozen Ore Ida OBrien Potatoes (hash browns with onions & peppers) c. reduced-fat shredded cheddar cheese

2 oz. lean ham or Canadian bacon

2 whole eggs

4 egg whites

2 Tbsp skim milk

2 Tbsp Dijon mustard

tsp thyme

sprinkles of pepper

1. Preheat oven to 375 F and spray baking dish with non-stick spray.

2. Place frozen potatoes in the bottom of an 8x8 baking dish. Break up large chunks.3. Cut the meat into small bite size pieces.4. Sprinkle the meat and cheese over the potatoes5. Whip eggs, egg whites, milk, Dijon mustard, and thyme in a small bowl, pour over

potatoes evenly and then top with pepper

6. Place in oven uncovered for 40 minutes.

Serves: 4; Nutrition information for 1 cup of casserole: 165 calories, 14 grams protein, 16

grams carbohydrate, 4.5 grams fat

Source: Lickety-Split Meals for Health Conscious People On the Go!

Breakfast Muesli

1 cup quick rolled oats

cup apple juice

1 8-ounce can crushed pineapple in juice

1 small red apple

1 8-ounce container vanilla-flavored yogurt

1. In a medium-size bowl, combine the oats, apple juice, and crushed pineapple with itsjuice. Cover and refrigerate the muesli several hours or over-night

2. Just before serving, coarsely shred the apple. Stir the apple and yogurt into themuesli. Serve with milk and honey or brown sugar, if desired.

Meusli is the invention of a Swiss nutritionist. It is a mixture of uncooked rolled oats that

have been moistened with water and, often, nuts and dried fruit. Just before it is eaten, milk

and fresh fruit are stirred into this healthful concoction. Honey can also be added to

mixture.

Source: Candace Murray, IPFW Student Housing RA

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College Cooking 101

Lunchtime: Great Ways To Eat Well Every Day

1. Enjoy a small, portable lunch. Use an insulated lunch bag to keep a slicedturkey sandwich, a small apple and some fresh veggies cold while you are

away from home.

2. Save time, money and energy by preparing extra portions the night before.Fill a container with leftover vegetables like broccoli, green beans or

tomatoes. Toss in some protein such as sliced turkey, sliced chicken or

string cheese, along with a piece of fruit and a few crackers.

3. Enjoy a nice sandwich. Whether you make your own sandwich or orderone on the go, put plenty of veggies on it.

4. Have a breakfast for lunch. Theres no reason you cant eat breakfast inthe afternoon. Experiment with a bowl of cereal and an egg white and

vegetable omelet.

5. Take advantage of a frozen meal every now and then. Try some of theleaner entrees with controlled portions. Keep in an insulated bag until

ready to eat. There are usually community microwaves located on

campus.

6. Canned soups. Some soups come in a ready to eat container. Thesecontainers are usually smaller in size. This is a good way to control how

much you eat.

7. Make your own chicken or tuna salad. If you are on the go without arefrigeration or heat source, you can open a pouch of tuna or chicken, and

put it on some bread for a sandwich. Save condiment packets from

restaurants to garnish sandwich. Eat with a piece of fruit.

8. Who says you cant order a kids meal. If you have to stop at a fast foodrestaurant, then order a kids meal. The portions are reasonable and fast

foods restaurants are now offering other side options like milk or fruit.

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Lunch

Bean Burritos4 flour tortillas1 (16oz) can fat-free refried beans

cup salsa

cup low-fat shredded cheddar cheese

1. Divide beans between tortillas, top with salsa and cheese.2. Roll tortilla, tucking in at the ends3. Heat burritos on high for one minute and the cheese will melt.

Serves 4; Per serving: 290 calories, 15 grams protein, 49 grams carbohydrate, 6 grams fat


Hard Boiled Eggs4 eggs

water

1. Put eggs in saucepan. Cover with water.2. Heat water to a boil. Lower temperature and cover. Let simmer for 10 minutes.3. Drain out hot water and run cold water over eggs. Refrigerate.

Serves 4; Per serving: 74 calories, 6 grams protein, .5 grams carbohydrate, 6 grams fat


Egg Salad4 hard boiled eggs, peeled and chopped

4 Tbsp low-fat mayonnaise

Chopped celery and chopped onion (optional)

Salt and pepper

1. place chopped eggs in medium size bowl. Add mayonnaise and mix well.

2. Add celery and onion, mix well.3. Season with salt and pepper. Eat as is or put on bread for a sandwich.



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College Cooking 101

Cooking TermsBaste: To spread, brush or spoon water, melted fat or other liquid, such as

chicken broth, over food to keep the surface moist and add flavor.

Blanch: To boil in water for a short time and then plunge into cold water, or to

pour boiling water over food, then drain it almost immediately. Often

used to preserve color in vegetables or to loosen the skin of tomatoes.

Boil: To cook in boiling water or other liquid. Liquid is at a boil when large

bubbles rise continuously to the top.

Marinate: To let foods stand in a liquid mixture. Refrigerate, covered, if

marinating more than two hours.

Poach: To cook in water, broth or other liquid that is just below the boiling

point.

Roast: To cook by dry heat in the oven.

Sear: To brown surfaces quickly over high heat, usually in a hot skillet. Often

an instruction at the beginning of meat preparation.

Simmer: To cook in liquid at a low temperature. Be sure the liquid does not

boil.

Steam: To cook, covered, over a small amount of boiling liquid so the steam

formed in the pan does the cooking.

Saute: To cook briskly in a small amount of fat, usually in a skillet on top of

the stove. Same thing as pan-fry.

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Lunch

Baked Potato

4 baking potatoes (Idaho is good for baking)

1. Preheat oven to 450 F.2. Scrub potatoes and pat dry.3. Poke holes in the potato with a fork.4. Bake in center of oven, directly on oven rack for 45-60 minutes.

To Microwave:

1. Scrub potato and pat dry.2. Poke holes in the potato with a fork.3. Place potatoes on a microwave safe plate in the microwave.

4. Microwave on high for 12-15 minutes.

Serves 4; Per serving: 220 calories, 4.5 grams protein, 51 grams carbohydrate, 0 grams fat


Veggie & Cheese Stuffed Baked Potatoes1 large potato

1 cup California blend broccoli, cauliflower & carrots

cup reduced-fat shredded cheese

1. Scrub potato thoroughly and pierce 3 or 4 times with a fork. Place in microwave onhigh for 4-5 minutes. Cook more if necessary. Set aside.

2. Place vegetables in a microwave safe dish. Cover and cook for 6-8 minutes on high.3. Split potato open and top with vegetables (overflowing the spud!)4. Sprinkle cheese on top and microwave whole potato for 1 more minute to melt the

cheese.

5. Top potato with pepper and light sour cream if desired.



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College Cooking 101

Mixing Terms

Beat: To make a mixture smooth or to introduce air by using a brisk, regular

revolving motion that lifts the mixture over and over.

Blend: To combine two or more ingredients by mixing thoroughly.

Fold: To combine by using two motions: (1) cutting vertically through the mixture

and (2) turning over and over by sliding the implement across the bottom of the

mixing bowl with each turn of he bowl. Usually accomplished with a spatula,

and usually used to incorporate light mixtures, such as egg whites, into other

mixtures, such as cake batter.Mix: To combine ingredients in any way that evenly distributes them.

Stir: To mix foods with a circular motion for the purpose of blending

or obtaining uniform consistency.

Toss: To lightly blend ingredients by lifting them and letting

them fall back in the bowl.

Cutting TermsChop: To cut into small pieces with a sharp knife.

Cube: To cut into small squares of equal size.

Dice: To cut into small cubes. Size may be specified in recipe.

Grate: To cut food into very fine particles by rubbing on a grater. Spray a grater

with non-stick spray to help in cleanup.

Grind: To cut food into tiny particles by pushing through a food grinder, or by

crushing with a mortar and pestle. Also can be accomplished in a food

processor.

Julianne: To cut into thick long strips.Sliver: To slice into long, then strips.

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Lunch

Sloppy Joes

1 lb. hamburger (at least 85% lean)12-oz bottle chili sauce or can Manwich saucehamburger buns

1. Brown hamburger, drain well. Add chili or Manwich sauce and heat.2. Serve over hamburger buns.

Serves 4

Turkey Spinach and Apple Wrap1 Tbsp. reduced-fat mayonnaise

2 tsp. honey mustard2 whole-wheat wraps or flour tortilla

2 cups baby spinach leaves

4 thin slices turkey breast (4 ounces) Granny Smith apple, sliced paper thin

1. Combine mayonnaise and mustard.2. Lay out both wraps, spread mayonnaise mixture on wraps and arrange a layer of

greens on top.

3. Top each with half the turkey. Evenly divide apple slices and lay across turkey.4. roll and wrap tightly, best if covered with plastic wrap and refrigerated 4 hours beforeserving (but not necessary.)

Serves 2

Parkview Health: Jenny Laird, MS, RD

Personal Pizzas1 Engish muffin

1 can pizza sauce

Desired pizza toppings

1. Place a few Tablespoons of pizza sauce on English muffin and spread around.2. Top with pizza toppings.3. Toast in toaster oven or broil for 3-5 minutes in oven (Check often so it doesnt burn).

Serves 1

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College Cooking 101

How many fat grams can I have in oneday?

It is recommended to consume between 30 and 60 grams of fat per day

depending on your health needs

If you are less active and/or want to lose weight, choose closer to 30 grams of fat

per day.

If you are more active and/or want to maintain weight, choose closer to 60 gram

of fat per day.

If you change from drinking 2 cups of 2% milk each day, to drinking 2 cups of skim

milk each day, youll lose:

A.6 pounds in a yearB.10 pounds in a yearC. 12.5 pounds in a year

Answer: C. 12.5 pounds in a year!!!!(Lickety-Split Meals)

Whole milk has 8 grams of fat per 1 cup

2% milk has 5 grams of fat per 1 cup

1% milk has 3 grams of fat per 1 cup

Skim milk has 0 grams of fat per 1 cup

Only the fat is taken out of milk. All of the vitamins and minerals are the same

for each type of milk. For example, the calcium in 1 cup of whole milk is the

same as the amount of calcium in 1 cup of skim milk.

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Dinner

Baked Ziti

15 oz. low-fat ricotta cheese

8 oz. part-skim shredded mozzarella cheese

1 lb. ziti

26 oz. or 32 oz. jar of spaghetti sauce

2 Tbsp. grated Parmesan cheese

1. Preheat oven to 350 F. Cook ziti as directed on box and drain well.2. Combine zit, ricotta, and mozzarella cheese.3. Spread half of ziti mixture into bottom of a large casserole dish. Pour 1 cup of sauce

on top and sprinkle with half of the Parmesan cheese. Repeat this layer.4. Cover with foil for oven, plastic wrap for microwave oven.

5. Bake at 350 F. for 25 minutes, remove foil and continue baking for another 15minutes. Or, cover with plastic wrap and microwave for 10 minutes. Uncover, and

microwave for an additional 5 minutes.

Serves 6-8 (1 cup per serving); Per serving: 406 calories, 22 grams protein, 52 grams

carbohydrates, 11 grams fat


Whole Wheat Garlic Bread4 slices whole wheat bread

I Cant Believe Its Not Butter spray

oregano

garlic powder

Parmesan cheese

1. Place bread on cookie sheet. Spray with 4 sprays eachslice.

2. Sprinkle oregano, garlic powder, and Parmesan cheese on

bread3. Broil in oven 1-2 minutes, then flip and toast for 1 more

minute. You could also toast in toaster oven.

Serves 4; Per serving: 75 calories, 3 grams protein, 13 grams carbohydrate, 1.5 grams fat


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Dinner

Tuna Noodle Casserole

8oz. noodles

1 6oz can tuna

1 can cream of mushroom soup

soup can of milk

Optional: peas, celery, green peppers, bean sprouts, cheese cubes, grated Parmesan, almonds

Seasonings: salt, pepper, basil, curry, paprika

1. Cook noodles.2. Heat soup, milk, tuna.3. Mix with noodles, Add optional ingredients as desired.

4. This can be served as, if you are in a hurry or you can bake for 20 minutes in 350 inoven to allow flavors to blend.

Serves 3-4

Source: The Athletes Kitchen

Six Layer Dinner

You can cook this dinner in a skillet on top of the stove, or bake it in a casserole. If you dont

have all the ingredients simply skip the layer.

1 lb. lean hamburger

4 potatoes, inch slices

2 large carrots, inch slices

1 large onion, inch slices

1 lb. can tomatoes, chunk

1 green pepper, inch slices

salt & pepper

Optional: pinch of basil and sprinkle of garlic powder

1. Brown the hamburger in skillet and drain the grease.2. Layer the remaining ingredients in the order given.

3. Cover and simmer for 30 minutes, or bake for 45 minutes at 350.

Serves : 4

Source: The Athletes Kitchen

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Dinner

Hectic Day macaroni

1 lb. lean hamburger

4 cups cooked macaroni, hot

1 15oz can tomatoes, chopped

cup tomato sauce

salt & pepper

1. Brown the hamburger in skillet and drain the grease.2. Add remaining ingredients, mix well and cook over low heat until mixture is hot.

Serves: 4-5

Source: If I gotta Cook, Make It Quick cookbook, Shelley Platt

Plain Baked Chicken

4 boneless skinless chicken breast

Nonstick spray oil

1-2 tsp. olive oil

Salt, pepper, garlic powder, paprika

1. Coat bottom of the glass baking dish with cooking spray and rub some oil on chickenbreast to prevent them from drying out.

2. Sprinkle breast with seasonings

3. Bake in oven at 350 for 30 minutes, turning every 10 minutes, or microwave for 12-15

minutes.

Serves: 4; Per Serving: 140 calories, 26 gms protein, 0 grms carbohydrates, 3 gms fat.


Oven Fried Chicken

4 boneless skinless chicken breast

cup skim milk

cup grated Parmesan Cheese

cup cornflakes, crumbled

salt and pepper

1. Coat bottom of baking dish with cooking spray, combine crumbs and cheese in bowl2. Dip chicken in milk and then cover with cheese mixture place in baking dish.

3. Bake in oven at 350 for 30 minutes, turning every 10 minutes, or microwave for 12-15minutes.

Serves: 4; Per Serving: 140 calories, 26 gms protein, 0 grms carbohydrates, 3 gms fat.


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College Cooking 101

Crock Pot Cooking TipsBy Sherry Frewerd - 'Family Crock Pot Recipes'

You do not need to fear your crock pot. There are so many easy and delicious recipesavailable now, you can create practically any dish in your crock pot and have it waitingfor you when you arrive home from work/school. Gone are the days of mushy veggiesand tasteless meat. Here are some tips to help you create the crock pot meal of yourdreams.

Suggestions for using your Crock Pot:

Once you have everything in your crock pot and the top is on, leave it alone. Youdo not need to tend to the pot while it's cooking, and stiring isn't called for in mostrecipes.

Generally, most crock pot recipes call for 6-8 hours on low and/or 4 hours onhigh. You needn't worry about turning off the crock pot at exactly 8 hours aftercooking on low because the temp is so low your food shouldn't burn.

Make sure to thaw any frozen ingredients before putting them in your crock pot. Ifyou are in a hurry, and have forgotten to thaw your frozen ingredient, just add acup of warm water or broth to prevent 'shocking' your dish.

To speed up your cooking time, put some aluminum foil under your crock pot lid.You'll keep the heat in your crock pot and make cooking more efficient.

It isn't necessary to brown meat before putting into your crock pot, but you'll findthat your dish will be more visually appealing if you brown meat first.

Add ground herbs near the end of cooking time to avoid having them lose flavor

over long cooking times.

Add rice or pasta during the last 30 minutes of cooking to avoid mushyoutcomes.

http://familycrockpotrecipes.com/CrockPotCookingTips.html

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Dinner

Crockpot Fajitas

1 lb beef flank steak or skinless, boneless chicken1 onion

1 green bell pepper

1 red bell pepper

1 yellow pepper

10 jalapeno pepper rings from a jar

1 tsp minced garlic

1 tsp ground cumin

1 15-ounce can kidney or pinto or black beans, drained and rinsed

1 pkg fajita seasoningmix

12 8 flour tortillasfresh tomatoes, chopped

lettuce, chopped

light sour cream

1. Trim meat well and cut into thin strips place in slow-cooker.2. Cut veggies into strips and place in slow-cooker.3. Add jalapenos, garlic, cumin, beans and fajita seasoning to slow-cooker and cook on

LOW for 7-8 hrs or HIGH for 4-5 hrs.

4. warm tortillas, use slotted spoon to remove contents from slow-cooker and top withyour favorite toppings.

Serving: 2 fajitas using beef; 505 calories, 30 gms protein, 64 gms carbohydrate, 14 gms fat


Slow-Cooker Spaghetti

1 (28-ounce) jar spaghetti sauce

20 frozen fully cooked meatballs, thawed

3 cups slightly cooked spaghetti

1. In slow-cooker, combine all ingredients, mix well2. Cover and cook on LOW for 2-3 hours.

Serves: 6


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Mexican Casserole (Slow-Cooker)

1 (15-ounce) can black beans, rinsed and drained

2 (15-ounce) cans corn, drained

1 cup salsa

1 cup shredded cheddar cheese (can be 2% to reduce fat)

1. In slow-cooker, combine beans, corn and salsa; mix well.2. Cover and cook on HIGH for 3 hours.3. Sprinkle cheese over mixture. Cover and cook for another 10 minutes to melt.4. Serve as is or on a tortilla.

Serves: 6-8


The Easiest Stir-Fry Ever!

2 cups instant whole-grain brown rice

1 cup water (adjust according to package directions, rice brands vary)

1 small onion

3 skinless, boneless, chicken breast

1 Tbsp oil

2 bags (16 ounce) frozen mixed stir-fry vegetables (Freshlike OrientalBlend, Sugar Snap Stir Fry or Pepper Stir Fry Mix)

1 jar (10 ounce) La Choy Sweet & Sour Sauce cup slivered almonds or chopped walnuts or cashews

1. Place rice and water on stove. Cover and bring to aboil. Reduce health to medium-low and set timer for

5 minutes. Then remove from health and allow to sit,

covered.

2. Cut onion into wedges and chicken into stips3. Heat oil in nonstick pan. Add onion and chicken.

Cook until chicken is brown.

4. Add vegetables (no need to thaw) and cook 11-13

minutes to desired tenderness5. Stir in Sweet & Sour sauce and nuts, let cook 2 more

minutes, then serve over brown rice.

Serves 6; 390 calories, 4 gms protein, 54 gms carbohydrate, 10 gms fat


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Santa Fe Chicken

1 Tbsp. oil

lb boneless skinless chicken breast, cut into thin strips

1 (11-ounce) can sweet corn

1 cup chunky salsa2 Tbsp. sliced ripe olives

1 cup broken tortilla chips (baked tortilla chips have less fat)

cup shredded cheese (2% cheese will have less fat)

1. Heat oil in pan over medium-high heat until hot. Add chicken; cook and stir 3-5minutes until no longer pink.

2. Stir in corn, salsa and olives; simmer 3-5 minutes or until thoroughly heated, stirringoccasionally. Stir in chips; sprinkle with cheese.

3. Serve immediately

Serves: 4 1 cup servings; 350 calories, 26 gms protein, 28 gms carbohydrate, 15 gms fat

Source: Dinner In No Time, Pillsbury Classic Cookbook

Ranch-Style Kabobs

1 lb. Turkey, Pork, or Chicken, cube meat

2 zucchini, sliced 1 inch thick

1 red bell pepper, cut into 1 inch piece

cup light ranch dressing

non-stick cooking spray

1. Spray broiler pan with cooking spray thread cubed meat, zucchini, and bell pepperpieces onto four 12-in metal skewers.

2. Brush each kabob with 1 Tbsp. salad dressing and then place kabobs in pan.3. Broil 4-6 inches from heat for 10-12 minutes or until meat is golden brown and no

longer pink. Turning once halfway through cooking



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College Cooking 101

How To Boil WaterBy: Judy Walker

How do you know whether it's boiling? Big bubbles will rise from the bottom of the pot.Big, not pinhead size. If it's bubbling a lot at the sides of the pot, too, this is what's calleda rolling boil.

You can't stir down a rolling boil, which means if you take a wooden spoon and stiraround the pot in a circular motion, the bubbles will keep coming up. Small bubbles canbe stirred down - made to disappear - this way.

One of the oldest pieces of cooking advice, more relevant than ever for weeknightcooking: Put on a pot of water to boil as soon as you walk in the door. Turn the heat upas high as it will go to achieve boiling. Salt the water if you're going to cook pasta.

By the time you chop some vegetables, the water will be boiling for pasta. Put the pastain boiling water carefully, please! Don't burn yourself. Look on the pasta package. Set atimer for the least amount of time it says in the directions. (You can always cooksomething longer if it's undercooked.) Stir it a few times.

Or throw in vegetables. After you put anything into boiling water, the bubbles will stop,temporarily. Most recipes say to let the dish "return to the boil." This means leave it overhigh heat until the big bubbles reappear. At this point, you usually turn down the heat tomaintain a simmer, which is small bubbles around the edge of the pan. A lazy simmer iswhen one larger bubble plops to the surface just occasionally.

FACT: Water boils faster on an electric element than it does over gas flames. Some gasflames may not turn down low enough to achieve a very low simmer. A flat iron plate,called a flame diffuser, can sit directly over the fire. With a panon top of it, you can achieve lower heats for delicate sauces.

FACT: The more water in a pot, the more slowly it will boil.Volume matters on this one. And don't think you can cook pastafaster by cooking it in a little water. Italians say pasta shouldhave room "to swim." It needs room to roll around.

http://www.azcentral.com/home/food/cooking101/lesson1.html

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DinnerPesto Pasta Pronto

8 oz. uncooked fettuccine

1 (7 oz.) container pesto sauce1 oz. (1/3 cup) shredded Parmesan cheese

1. Cook the fettuccine to desired doneness as directed on package. Drain.2. In a large bowl, combine hot cooked fettuccine and pesto sauce; toss gently. Place on

serving platter; sprinkle with Parmesan cheese



Italian Bow Tie Bake

8oz. box uncooked bow tie pasta

1 jar garlic and onion spaghetti sauce

1 envelope Italian salad dressing

2 cups (8 oz.) shredded mozzarella cheese

1. Cook pasta according to directions and drain.2. In a bowl, combine spaghetti sauce, salad dressing and add pasta, toss to coat.

Transfer to a greased shallow 2-quart baking dish.

3. Sprinkle with cheese. Bake, uncovered at 400 F for 15-20 minutes or unitl heatedthrough

Serves: 4Source: 04 Quick Cooking Cookbook

Broccoli Rice Casserole

1 cup brown rice (cooked)

1 bag of frozen broccoli

1 small sour cream reduced fat

1 bag shredded Monterey Jack cheese

1 bag shredded cheddar cheese

1 onion... chopped

1 can condense mushroom soup

salt, pepper, paprika and spices (you enjoy) for taste...

1. Mix all ingredients together, except for cheddar cheese. After mixing sprinkle cheddarcheese and paprika on top.

2. Bake at 350 for 35-40 minutes. Works great in a crock pot too...

Source: Carol Platt, IPFW ACCS

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Mouthwatering Meatballs

-either make 24 homemade meatballs with hamburger (or ground turkey), onions, salt,

pepper, and bread crumbs (if you do this, they will take longer to cook); or grocery stores

have frozen Swedish meatballs in pkgs. of 24 that taste great - this is what I recommend.

cup ketchup cup A-1 steak sauce

cup honey teriyaki sauce

1 white onion

1 stick butter, margarine, or other butter substitute

1 tsp. salt

1 tsp. pepper

1 tsp. garlic

crock pot (or you can use a pan on the stove)

1. Cut up the onion, Sautee/melt the butter, onion, salt, pepper together. Add the garlic,

and sautee more.2. Add the ketchup and A-1, then saut for about 5 min. Pour some of the mix into the

crock pot (or if you are cooking on the stove - the pan), and then layer the meatballs

and mix, making sure some of the mix is on top.

3. Put the crock pot on either low or high (depending on how quickly you want to eat),but watch it (hint: if you use the homemade meatballs, it will take longer. If the

crock pot is on low, you will want to plan for a couple of hours, but probably less than

an hour if it is on high)

4. Stir often, and when it is ready, serve and enjoy!

Source: Danielle Witzigreuter, IPFW Dean of Students

One-Step Meat Loaf

2 Tbsp instant tomato and basil soup mix cup water

1 large egg

2 pounds ground beef cup crushed soda cracker crumbs

1. Preheat oven to 350. Bring water to boil in saucepan. Dissolve the soup mix in boilingwater. Lightly beat the eggs

2. In a deep casserole dish, combine the ground beef, beaten egg, cracker crumbs, and thesoup. Mix thoroughly.

3. Bake for 60 minutes or until the meat loaf is cooked (internal temperature should be

160). Let the meat loaf sit for 20 minutes before slicing and serving.

Serves: 4Source: The Everything College Cookbook

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Vegetarian Lasagna

cup canned crushed tomatoes

1/3 cup ricotta cheese

1/3 cup grated mozzarella cheese

1 Tbsp grated Parmesan cheese1/8 tsp dried oregano

1/8 tsp dried basil

6 oven-ready lasagna noodles

1. Place the crushed tomatoes in a bowl. Stir in the ricotta, then the mozzarella, and thenthe Parmesan. Make sure each cheese is thoroughly mixed in before adding the next.Stir in the oregano and basil.

2. Lay out 2 lasagna noodles in a large bowl or small microwave-safe dish. Spoonapproximately 1/3 of the tomato sauce and cheese mixture evenly over the top. Repeatlayering two more times.

3. Cover the dish with wax paper. Microwave on high heat for 3 minutes. Turn the bowl,and microwave on high heat for another 3 to 5 minutes, until the cheese is cooked. Letstand for 10 minutes before serving.

Serves: 1-2

Source: The Everything College Cookbook

Classic Tuna Melt

8 ounces egg noodles1 cup frozen peas

1 Tbsp butter or margarine, optional

cup chopped onion, optional1 can condensed cream of mushroom soup cup milk

6 ounces Velveeta processed cheese, sliced

6 ounces canned tuna1/8 tsp salt

1. Cook the egg noodles2. Place the frozen peas in a microwave-safe bowl. Cover with plastic wrap and microwave

on high heat for 2 to 3 minutes, until cooked.

3. Add the butter/margarine and chopped onion to casserole dish. Microwave on high heat

for 1 to 2 minutes or until the onion is tender4. Add the cooked peas, soup, milk, cheese, tuna, and salt. Cover with plastic wrap.Microwave on medium health for 2 minutes. Stir and microwave on high heat for 3 to 4

minutes, until the cheese melts. Stir in the noodles and cook for 1 to 2 minutes, until themixture is heated through.

Serves: 2Source: The Everything College Cookbook

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College Cooking 101

Tips For Safe Cutting

1. Have a good set of knives. Having a sharp knife is very important. Sharp

knives are safer since less pressure is required to cut through food and if youdo manage to cut yourself, at least it will be a clean cut.

2. Never put a knife in soapy water in a sink and leave unattended. If

someone else reaches in and grabs the blade, they might get cut.

3. Curl your fingers under. Train yourself to curl your fingers under on the

hand that holds the vegetables. Your knuckles should be nearest the

knife. This keeps your fingertips our of harms way.

4. Wash vegetables before peeling or cutting. This washes away anyunwanted bacteria or pesticides before cutting into the center.

5. To keep knives sharp, do not cut on porcelain, glass or metal surfaces; donnot use as a substitute for any other kind of tool.

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Sides & Salads

Cheesy Potato Skillet with Mixed Vegetables

16 oz frozen mixed vegetables1 Tbsp. canola or olive oil

16 oz frozen OBrien potatoes cup reduced fat shredded mozzarella cheese

2 Tbsp. fresh ground pepper

2 Tbsp. parmesan cheese

1. Place oil and mixed vegetables in a non-stick skillet over medium-high heat for 4minutes, stirring frequently.

2. Add frozen potatoes and cook 6 minutes, stirring frequently.3. Sprinkle pepper and cheeses over vegetables. Turn off heat, cover, and let stand for 1

minute.

Serves 2; Per serving: 436 calories, 20 grams protein, 70 grams carbohydrate, 11 grams of fatSource: Lickety-Split Meals for Health Conscious People on the Go!

Mixed Fruit Salad

1 20 oz can sliced peaches

1 20 oz can chuck pineapple

1 16 oz can mandarin oranges1 pkg vanilla pudding, not instant

1 pkg vanilla tapioca pudding, not instant

2 bananasSeasonal fruits: (strawberries, blueberries, ect.)

1. Drain fruit, keep 2 cups of juice. Mix fruit juice and pudding mixes into a smallsaucepan. Stir and cook until thick.

2. Add all fruits to pudding mixture. Stir to coat.

Source: Jill Conrad, Morrow Cookbook

Grammys Cherry Salad

1 (20oz) can cherry pie filling1 (15.25 oz) can fruit cocktail

3 bananas, sliced

1. Combine all ingredients in large bowl, mix well.2. Cover and chill

Serves 8-12

Source: Shelly Platt, If I Gotta Cook, Make it Quick

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Cinnamon Apples

2 cups water

cup red-hot candies

1/3 cup sugar6 medium tart apples, peeled and quartered

1. Bring water, candies, and sugar to boil in large saucepan over medium heat. Stirconstantly until candies and sugar are dissolved.

2. Reduce heat and carefully apples. Cook, uncovered, until apples are tender.3. Cool slightly. With slotted spoon, transfer apples to a serving dish. Pour syrup over

apples.

4. Cover and refrigerate fro at least 3 hours

Serves 6-8.Source: Taste of Home, 2005.

Mix and Chill Salad

1 cup yogurt1 Tbsp orange juice

2 Tbsp honey

cup raisins

1 large apple, chopped

1. In medium bowl, combine yogurt, juice, and honey. Mix well.2. Add raisins and apples. Mix well.3. Cover and chill.

Serves 4Source: Shelley Platt, If I Gotta Cook, Make it Quick

Three Bean Salad

1 can (15oz.) kidney beans, drained

1 can (15 oz) garbanzo beans, drained1 can (15 oz.) green bean, drained

cup red wine, balsamic or rice vinegar

1 Tbsp. parsley

tsp. onion powder tsp. garlic powder

1. Combine beans in a large bowl.2. Add remaining ingredients and mix well.

Serves 4-6. Per Serving: 270 calories, 17 gram protein, 50 grams carbohydrate, 1 gram fatSource: Eating Well on Campus

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Pinapple-Glazed Carrots

3 cups carrots, chopped cup crushed pineapple

2 Tbsp honey

2 Tbsp butter

1. Cook carrots: Bring to boil-simmer 10-15 minutes. Drain2. Bring fruit, honey and butter to boil.3. Drizzle over carrots and toss to coat.

Source: Quick Cooking, 2005

Oven Fries

4 large baking potatoes1 Tbsp canola or olive oil

Salt, Pepper, and Ketchup

1. Preheat oven to 375 F. Wash and scrub potatoes thoroughly. Cut potatoes lengthwiseinto wedges. Place in a bowl.

2. Drizzle oil over potatoes and toss.3. Spray cooking sheet with nonstick cooking spray. Spread potato wedges on cooking

sheet.

4. Set timer and bake for 50 minutes or until tender.5. Sprinkle with salt and pepper to taste.

Makes 4 servings. Per serving: 250 calories, 5 grams protein, 50 grams carbohydrate, 3.5 grams

fat.Source: Lickety-Split Meals

Impress the Company Coleslaw

1/3 cup vegetable oil

tsp garlic salt or powder

1 (3 oz.) pkg beef flavored ramen noodles1 (16 oz.) pkg shredded coleslaw mix

1 (5 oz.) pkg sliced almonds

1. In small saucepan, combine oil, garlic salt, and seasoning packet from ramen noodles.2. Cook over medium heat for 3 minutes.3. In large bowl, crush noodles. Add coleslaw and almonds. Mix well.4. Drizzle oil over mixture. Toss to coat.

Serves 6-8

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College Cooking 101

Top 10 High Fiber Foods

Boosting Fiber intake should be at the top of the list for anyone hoping to improve

his or her nutritional profile. A diet high in fiber can help you improve your

cholesterol and keep you regular. Most Americans only get about 10 grams of

fiber per day but the recommended amount is 25-35g per day.

If you think you need to increase your fiber, then increase it slowly. A sudden

increase in fiber intake can be a shock to your intestines, but dont worryeventually your system will get used to it without all the unpleasant side effects.

Also remember to drink lots of water during the day to help the fiber along the

way.

1. Beans: Beans are filled with fiber, iron, protein and other vitamins andminerals. One cup of black beans has 15 grams of fiber in it.

2. Bran: Bran cereal and Muffins are a great source of fiber.3. Peas: cup of peas will help you fill out your

fiber quota with over 9 grams of fiber.4. Corn: Corn on the cob is great for fiber. Cornon the cob can give you up to 5 grams per ear.

5. Berries: A cup of strawberries will give you about3 grams and a cup of raspberries have about 4

grams of fiber.

6. Potatoes: Potatoes are pretty potent in the fiberdepartment about 5 grams per medium baked potato, but only if

you eat the skin. The skin is where all the nutrients hide out.

7. Figs: Figs and other dried fruits rate high in fiber. 3 dried figs equal 10

grams of fiber.8. Broccoli: cups of cooked broccoli has 7 grams of fiber.9. Oatmeal: Oatmeal has about 7 grams of fiber per cup.10.Apple: One medium apple has 4 grams of fiber.

www.campusblues.com/ediet/fast.asp

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Snacks & Light Meals

Tuna Cracker Sandwiches

1 can tuna, single servingLight Mayo, if desiredCrackers

1. Open a single serving can of tuna and drain, mix mayo and tuna in small bowl2. Make cracker sandwiches.3. Eat with a can of low-sodium V-8

Serves 1

Source: Lickety-Split Meals

Tuna in a Pita1 can tuna, single serving

1 TbspMiracle Whip Light

1 Pita

1. Spread miracle whip inside a pita2. Open can of tuna, drain. Stuff inside pita3. Add any vegetables you have and Enjoy

Serves 1


Peanut Butter Rice Cake

1 Tbsp peanut butter2 rice cakes

1. Spread peanut butter thinly on rice cakes.2. Eat with a banana

Serves 1Source: Lickety-Split Meals

Low-Fat Yogurt and Grapenuts

8 oz flavored yogurt

1/3 cup Grapenuts

1. Stir and eat!

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Pita Pizza

1 Pita pocket bread

Pizza sauceReduced fat- shredded mozzarella cheese

Your choice of toppings1. Place bread on cookie sheet.2. Add toppings of choice to the bread.3. Heat in a 350F oven till hot and golden brown.


Quicky Stir Fry

1 cup Frozen mixed oriental vegetables

1 cup Minute rice with an equal amount of broth or water

Oriental flavorings: soy sauce, ginger or garlic3 oz chopped, cooked chicken, lean pork or tofu

1. Stir fry vegetables until tender crisp.2. Add al remaining ingredients of choice and stir fry until completely heated.


String Cheese Roll-Up

1 or 2 string cheese pieces

1 10 inch flour tortilla, white or whole wheat

2 Tbsp Salsa

1. Add cheese and salsa. Roll up tortilla.2. Microwave for 1 minute. Caution tortilla may be hot3. Eat with apple, orange or pear.


Snappy Sandwich Roll


2 tsp mustard

2 oz 97% fat-free meat or low-fat freecarrots and celery sticks

1. Spread mustard on tortilla.2. Add 2 oz fat-free lunch meat or reduced fat cheese.3. Place a couple carrots and celery sticks lined up end to end.4. Roll and eat.


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Easy Cheesy Tomatoes

1 (14oz) stewed tomatoes

1 oz reduced-fat shredded mozzarella1 tsp parmeasan cheese

1 dash oregano and pepper1. Mix ingredients in medium bowl.2. Microwave until cheese is melted3. Eat with crackers

Serves 1-2Source: Lickety-Split Meals

Quick Nachos

20 Baked tortilla chips cup reduced fat shredded cheddar cheese

fat-free refried beans

salsa

1. Spread tortilla chips on microwave safe plate. Sprinkle with cheese.2. Microwave on high 45 to 60 seconds3. Eat with refried beans and salsa. Also include baby carrots and fruit juice.


Bagel Chips

4 whole bagels: whole wheat, onion, plain or garlic

Nonstick cooking spray1 tsp oregano

dash garlic powder

1. Preheat oven to 350F2. Slice bagels into very thin slices using a sharp serrated knife.3. Arrange in single layer and lightly spray bagel slices.4. Sprinkle seasonings on bagel slices. Bake for 12 minutes.

5. Let cool and enjoy. Store in an airtight container for 1 week.Per serving: 95 calories, 19 grams carbohydrate, 4 grams protein, 0.5 grams fat


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College Cooking 101

Fast Food: The Top 10 Best Meals

Sometimes you have to live life in the fast lane, but at least know you can choose

healthy foods when eating fast food. Remember, moderation is the key!

Subway: Enjoy the sandwich of your choice. Choose whole-wheat bread and

low-fat protein.

Taco Bell: Chicken soft tacos are the better choice.

McDonalds: Order a McGrill sandwich and salad with low-fat dressing. Put the

chicken breast on the salad OR you can order a kids meal instead of a value

meal.

Wendys: Try a grilled chicken breast sandwich (watch the mayonnaise). You can

now choose a variety of sides instead of fries with your combo meal.

Burgur King: BK broiler without the mayo.

Kentucky Fried Chicken: Chicken breast without the skin and a serving green

beans and baked beans.

Dairy Queen: Choose small items. Hamburger with a small soft-serve ice cream.

Italian: Enjoy a grilled chicken or fish item, with a cup of pasta and grilled

vegetables.

Chinese: Limit the rice, especially fried rice. Get extra vegetables with a low-fat protein dish.Chicken and shrimp are great options.

www.campusblues.com/ediet/fast.asp

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Chex Party Mix

3 cups each: rice, corn and wheat Chex cereal and cheerios cereal1 cup unsalted nuts

cup margarine

1 Tbsp. Worcestershire sauce tsp. seasoned salt, optional

tsp. garlic powder

1 Tbsp. water

1. Preheat oven to 250F.2. Mix cereal and nuts in large bowl. Melt margarine and add seasonings.3. Pour margarine over cereal and nuts, mix well.4. Bake in oven for 1 hour, stirring every 15 minutes.

Per serving: 87 calories, 4 grams fat and 220 mg sodium

Peanut Butter Banana Roll-Up1 10 inch flour tortilla, white or whole wheat

2 Tbsp. peanut butter

medium banana, sliced1 Tbsp. raisins

1. Warm tortilla in the microwave oven for 20-30 seconds or until soft.2. Spread peanut butter.3. Place banana slices and raisins in the center of tortilla. Roll up.

Serves 1: Per serving: 500 calories, 70 grams carbohydrate, 12 grams protein, 19 grams fat

South of the Border Roll-ups

8 oz light cream cheese

8 oz light sour cream packet taco seasonings

4-8 oz salsa

1 can chopped green chilies

4 green onions, chopped1 cup reduced fat shredded cheddar cheese

10 8 flour tortillas

1. Mix cream cheese, sour cream, taco seasoning, salsa and green chilies together inmedium bowl.2. Gently stir in green onions and cheddar cheese3. Lay out tortillas and spread cheese mixture evenly across the tortillas. Roll up tortillas.4. Lightly dampen 10 sheets of paper towel. Wrap each roll in one. Refrigerate 3-4 hours.5. Just before serving, unwrap each roll and slice 1 apart.

Serves 40. Per serving: 142 calories, 15 grams carbohydrate, 8 grams protein, 6 grams of fat


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Fiesta Bean Burrito


cup fat-free refried beans

1 Tbsp salsa

1. Spread refried beans and salsa on flour tortilla.2. Roll and eat!


Scrumptious Swiss Oats n Fruit

1 1/2 cup dry oats

1 cup skim milk

2 Tbsp honey tsp. cinnamon3 cups fresh or dried fruits (sliced banana, kiwi, strawberries,

blueberries, raisins, craisins, apple)

chopped walnuts, pecans or almonds

1. The night before: stir together dry oats, milk, honey and cinnamon. Allow ingredients tosoak in the refrigerator overnight.

2. In the morning: Add fruit and nuts together.3. Serve with English muffins as a side.

Serves 4 Per serving: 300 calories, 53 grams carbohydrate, 9 grams protein and 7 grams fatSource: Lickety-Split Meals

Hummus

(1) 15 oz. Can of Chick Peas (rinsed and drained)

1/4 cup chopped kalamata olives

1/4 cup chopped roasted red peppers

2 oz. Feta cheese

3 tablespoons fresh lemon juice

2 garlic cloves (peeled)

1/8 teaspoon freshly ground black pepper

1 teaspoon kosher salt

1. Put all ingredients in a food processor and process until smooth or desired consistency.2. Store in airtight container and refrigerate. Eat on bagels, crackers, tortilla chips, etc.

Source: Dave Sassanella, IPFW Student

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Peanut Butter Granola

c. honey 1 tsp vanilla

c. peanut butter 4 c. rolled oats

tsp cinnamon 1 c. peanuts1 cup raisins

1. In a saucepan, combine peanut butter, honey and cinnamon. Heat thoroughly,remove from heat, and stir in vanilla

2. Preheat oven 300 F. Place oats in large greased pan. Pour peanut butter mixtureover oats and stir until all the mixture is coated.

3. Spread evenly on a cookie sheet. Bake at 300 F in oven for 35 40 minutes, stirringoccasionally.

4. Turn off oven, stir in raisins and nuts. Let dry in the oven 1 hours, stirring

occasionally.5. Store in closed container.

Source: Jenny Kieffer, IPFW Wellness

Quickie Queso Dip

1 or 2 (8 oz.) block(s) Light Philadelphia cream cheese

1 can Hormel chili (beans or no beans, it's up to you)

1 bag (2 cups) of cheddar cheese (Can be 2%)

Baked tortilla chips

1. Spread the cream cheese over a regular kitchen,microwavable plate, to the edges of the plate.

2. Pour the chili (you don't need to heat it prior to this)over the cream cheese, to the edges of the plate.

3. Spread the cheddar cheese over the chili, to the edges ofthe plate.

4. Microwave for 4 minutes, watching closely for thecheese to melt. Dip (with chips) and enjoy!


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College Cooking 101

10 Super Foods For Better Health

1.CantaloupeA quarter of a delicious melon supplies

almost as much vitamin A and C as most

people need in an entire day.

5. BroccoliLots of vitamin C, carotenoids, and folic

acid.

2.Sweet PotatoesA nutritional All-Star of the best

vegetables you can eat. Theyre loaded

with carotenoids, vitamin C, potassium,

and fiber.

7. Whole-Grain BreadIts higher in fiber and about a dozen

vitamins and minerals than enriched white

bread or wheat bread.

3.Fat-Free MilkExcellent source of calcium, vitamins, and

protein with no fat and cholesterol.

8. WatermelonExcellent source of vitamin C and carotenoids

and it tastes great! Perfect for a snack,

dessert, or picnics.

4.BlueberriesTheyre rich in fiber, vitamin C, and

antioxidants.

9. BeansInexpensive, low in fat, and rich in protein,

iron, folic acid, and fiber. Chose garbanzo,

pinto, black, Navy, kidney beans or lentils.

5.OrangesGreat-tasting and rich in vitamin C, folic

acid, and fiber.

10. Spinach or KaleLoaded with vitamin C, carotenoids, calcium,

and fiber. Steamem and eatem.

Nutrition Action Healthletter Center for Science in the Public Interest

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Desserts

Pumpkin Dip

can of pumpkin7 oz of marshmallow cream

1 brick of light cream cheese

nutmeg and cinnamon to taste

1. Mix all ingredients together (You will need a mixer to mix).2. Serve with Nilla wafers or Ginger snaps

Source: Carol Platt, IPFW ACCS

Practically Guiltless Chocolate Pie

SugarFreechocolate Jell-O pudding dry mix

Fat free or 1% milk

Cool Whip

Reduced fat (or regular) graham cracker crust (Keebler is good)

1. Follow the recipe for pudding pie on the Jell-O box, but use the above-mentionedingredients instead

2. Chill and then serve!


Basic Rice Krispies Squares

1/3 cup butter or margarine

4 cup mini marshmallows

6 cups Rice Krispies Cereal

1. In a heavy skillet, melt the butter and marshmallows over low heat. When themarshmallows have completely melted, remove from heat.

2. Stir in cereal and mix thoroughly. Spread out the mixture evenly in a 9x 13 pan.

Serve warm, or cool in the refrigerator for 1 hour. Cut into squares before serving.

Source: The Everything College Cookbook

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41/45

Breakfast:

Scrambled Eggs

Scrambled Egg Pockets

Breakfast Casserole

Breakfast Muesli

Sides & Salads:

Cheesy Potato Skillet with Mixed Vegetables

Mix & Chill Salad

Three Bean Salad

Pineapple-Glazed CarrotsImpress the Company Coleslaw

Lunch:

Bean Burritos

Hard Boiled Eggs

Egg Salad

Baked Potato

Veggie & Cheese Stuffed Baked Potato

Sloppy Joes

Turkey Spinach & Apple Wraps

Personal Pizzas

Dinner:

Baked Ziti

Whole-Wheat Garlic Bread

Tuna Noodle Casserole

Six-Layer Dinner

Hectic Day Macaroni

Plain Baked Chicken

Oven Fried Chicken

Crock Pot Fajitas

Slow-Cooker Spaghetti

Mexican Casserole (Slow-Cooker)

The Easiest Stir Fry Ever

Santa Fe Chicken

Ranch Style Kabobs

Pesto Pasta Pronto

Italian Bow Tie Bake

Broccoli Rice Casserole

Mouthwatering Meatballs

One-Step Meat LoafVegetarian Lasagna

Classic Tuna Melt

Snacks & Light Meals:

Tuna Cracker Sandwiches

Tuna in a Pita

Peanut Butter Rice Cakes

Low-Fat Yogurt and Grapenuts

Pita Pizzas

Quicky-Stir Fry

String Cheese Roll-Up

Snappy Sandwich Roll

Easy Cheesy Tomatoes

Quick Nachos

Bagel Chips

Chex Party Mix

Peanut Butter Banana Roll-Up

South of the Border Roll-Ups

Fiesta Bean Burrito

Scrumptious Swiss Oats n Fruit

HummusPeanut Butter Granola

Quickie Queso Dip

Desserts:

Pumpkin Dip

Practically Guiltless Chocolate Pie

Basic Rice Krispies Squares

Chocolate Fudge Mousse with Coffee

Whipped Cream

Banana Muffins

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Sample Menu Ideas (1800-2000 calories)

Breakfast

1 cup Raisin Bran

1 cup milk (preferably skim or 1%)

banana or cup 100% juice

Lunch6 Turkey Sub w/ veggies

Baked Doritos

diet pop (Substitute with milk for higher nutritional

value)

Snackfruit, pudding, or granola bar

Dinner

1 cup cooked pasta

cup pasta sauce

shredded cheese3oz chicken breast

1 cup milkFruit or vegetables

Snack

- 1 cup ice cream

Breakfast

granola

fruit

milk

SnackLow-fat yogurt and grapes

Lunch

Tuna with light mayo and crackers

diet pop (Substitute with milk for higher nutritional

value)

Snackfruit, carrots, pudding, or granola bar

Dinner

Broccoli Rice Casserole1 pc bread with butter

fruit

1 cup milk

Snack

bagel with light cream cheese

Breakfast

english muffin with light cream cheese

mocha made with skim milkfruit

Snack

trail mix from vending machine

Lunch

kids meal from McDonalds

w/ diet coke or skim milk

Dinner

grilled cheese

tomato soup

salad w/ light ranch dressing

Snack

3 cups light microwave popcorn

Smart Grocery Shopping

1. Concentrate shopping time around the perimeterof the grocery store. Fill your cart with producefirst.

2. Watch your beverages. Choose 100% fruitjuices instead of juice drinks and beware of soft

drinks, which can contain up to 11 teaspoons of

sugar.

3. Do not shop when you are hungry.4. Think whole grains! Cereals are a great source

of fiber. Find cereals with at least 5g fiber per

serving.

5. Beware of featured items at the end of aislesand at the check out counter. These foods are

usually loaded with fat and calories plus make

you spend more money on things you dont

really need.

6. Make a list, and stick to it.

7. If you are trying to find convenient, on-the-goitems, look for foods that are high in fiber and

have both carbohydrates and protein.

Prepared by: Jenny Kieffer, RD, IPFW Wellness Program Assistant

42

For more information visit www.ipfw.edu/health or call 481-5758, e-mail [email protected]


43/45

Where do I go for help?

Resources & Contact Information

FIRST CALL FOR HELP: 744-0700

Allen County Division of Family &

Children

201 E. Rudisill Blvd.

FW, IN 4806

458-6200

Monday Friday

8am 4:30 pm

(Emergency Food Stamps

Associated Churches Food Bank

System

602 East Wayne St

FW, IN 46802

422-3528

Community Action of NE Indiana

2260 lake Avenue

FW, IN 46802

423-3546 or 800-821-7698

Monday Friday

8am 5pm

Salvation Army Food Pantry

427 W. Washington Blvd

FW, IN

424-1655

Monday Friday

8:30am 4:30pm

St. Anthonys Pantry

Sacred Heart School

4643 Gaywood Drive

FW IN 46806

744-3977

Tuesday & Thursday

9am 11am

St. Marys Soup Kitchen1101 S. Lafayette St.

FW IN 46802

424-8231 or 424-2982

Monday-Friday: 10am 3pm

Saturday: 10am 1pm

Sunday: 11:30am 1 pm

Women, Infant, Children (WIC)

Neighborhood Health Clinic

1725 S. Calhoun St

FW, IN 46807

458-2641

Monday & Wednesday: 8am 7pm

Tuesday, Thursday, & Friday:

8am 5pm

Fort Wayne Rescue Mission (Men

Only)

301 West Superior

426-7357 or 422-8123 (24 hours)

Lutheran Social Services of Indiana

(Emergency Assistance)

330 Madison St.

FW IN 46857426-3347

Monday Friday

8am 5pm

YWCA Womens Shelter

2000 Wells Street

FW, IN 46808

424-4908

Crisis Hotline 1-800-441-4073

Charish House (Women & Children)

533 West Washington Blvd.

FW, IN 46808

426-8123 (24 hours)

43

First CallFor Help

744-0700

Long

Term

Short

Term

Division of Fam.& Children

(Food Stamps)

Associated

Churches FoodBank System

(27 Sites)

Aging & In-HomeServices of NE

Indiana (8 Sites)

Soups Kitchens

St. Marys

St. Andrews

First Baptist

RescueMission

WIC - Women,Infant, ChildrenNeighborhood

Health Clinic

Lutheran SocialServices

Salvation Army

Catholic SocialServices


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College Cooking

101

This cookbook is a combination of basic

recipes and cooking tips to help busy

students with busy schedules eat and stay

healthy.

ENJOY!!!

Sponsored by IPFW/Parkview Health & Wellness Clinic and

IPFW Department of Athletics/Recreation, & Intramural Sports

www.ipfw.edu/health

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Sources:

Ten-Minute Meals Five-Minute Workouts,

Darcy Williamson, Robert Sweetgall, & Pat Zak

Eating Well On Campus, Ann Selkowitz, RD

Lickety-Split Meals for Health Conscious People On theGo!, Zonya Foco, RD

If I gotta Cook, Make It Quick cookbook,

Shelley Platt

Dinner In No Time, Pillsbury Classic Cookbook

The Everything College Cookbook,

Rhonda Lauret Parkinson

College Cooking 101

Documents

Transcript of College Cooking 101