(Week 7) Cooking 101

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FN1618)7ke(WeCooking 101Quick and Easy Menus, Recipes and Tips for Singles and CouplesCooking in Small SpacesUsing a Microwave OvenNorth Dakota State University, Fargo, North DakotaReviewed November 2017

When deciding what to make fordinner, people usually considertaste, cost and convenience. Evenif you have little time for mealpreparation or live in a location withminimal cooking space, you stillshould consider nutrition.Proper nutrition provides thenutrients and energy we need tostay healthy, and with just a few tipsand suggestions, you can prepareand eat nutritious and satisfyingfoods in most living situations.Pop What do you know already?1Quiz:(The answers are on Page 4.)True or False: You can heat foods in takeout containers, old whipped topping bowlsor margarine tubs in a microwave oven.2 Cooking 101: Week 72When using this cooking method, youshould stir the food halfway through androtate the cooking dish to eliminate unevencooking temperatures or cold spots:a) Bakingb) Grillingc) Microwavingd) Heating on the stovetop3Which one of these dishes is not microwavesafe?a) Glass bowlb) Plastic foam cupc) Ceramic bowld) Bowl labeled microwave safewww.ndsu.edu/eatsmart

Tips for Saving Spacen Compare unit prices of differesmaller cont sizes ofntainer dofoods. If thes not costhe smalleet considerar size maybly more, bbe a goodspace.uyingway to save cupboardn Get ridof unnecessary cookwkeep mighare. Somet include aessentialsfrying panmeasuringto, sauce pacups, spatun, slow cola and otheoften.oker,r equipment you usen Plan weekly menus consideriand what isng what yoon sale atu have onthe grocerygroceries yhandstore. Buyou need foonly ther the week.n When planning yourmenus, conscooked inider whicha limited sfoods canpace withsingle panbea slow coo.ker, microwave orn Take advantage ofleftovers bConsider tay eating thking themem the neto work orxt day.school in an Be creasmall cooletive to maxr.imize the syour toastepace you hr on top ofave. Can yyour microdishes in you storewave? Canour slow cyou store sooker whefrying panmallnit is not inand sauceuse? Will ypans all neourst in one sn If you dtack?o not havealot of refrigvegetableserator spaand fruits ince, buy castead of frprovide grennedesh. Cannat nutritioned version, and you ctemperatus stillan store there.m at roomn Wash dishes aftereach meal.make yourLeaving oukitchen feet dir ty dishl more crathat impaces willmped andt your entirecan createliving spacaccess toodorse. If you doa space tonot havewash dishconsider ueswith warmsing dispo, soapy wasable papeter,r products.Cooking 101: Week 7www.ndsu.edu/eatsmart3

WhichContainersAre MicrowaveSafe?Safe for microwave use:n Glass, ceramic cookwareand those labeled safe formicrowave usen Microwave-safe plasticwraps, wax paper, cookingbags, parchment paper andwhite microwave-safe papertowelsNot safe for microwaveuse:n Margarine tubs, whippedtopping bowls, cheesecontainers and otherdisposable plastic containersbecause they melt fromincreased temperatures,which causes harmfulchemicals to get into yourfoodn Carry-out containers fromrestaurants or plastic foam(unless they specificallystate microwave safe)n Foam-insulated trays andplastic wraps on freshmeats from grocery storesNote: Discard containers thathold prepared microwavablemeals after you use thembecause they are meant forone-time use.Answers: 1. False, 2. c, 3. b4 Cooking 101: Week 7www.ndsu.edu/eatsmart“Cook It Safe!”When Microwavingn Know what wattage your microwaveis and compare that to the wattagestated in the packaged food’s cookingdirections. The lower the wattage, theslower the microwave cooks your food,so adjust cooking times accordingly.n Read and follow package cookingdirections.n Be sure to arrange food items evenly inmicrowave-safe dishes and add waterif needed. You can cover any dish witha lid or plastic wrap before cooking tohelp keep in moisture.n Defrost and cook large cuts of meatand other frozen foods on mediumpower (50 percent) rather than highpower (100 percent); this allows heat toreach the center without overcookingouter areas. When defrosting food, use30 percent power or the defrost settingon the microwave.n Stir and rotate your food half waythrough cooking to prevent cold spotsor areas where harmful bacteria cansurvive.n Prevent burns by removing your foodfrom the microwave carefully. Usepotholders and uncover foods awayfrom your face so steam can escape.n Observe recommended “standingtime.” The “stand time” means thefood continues to cook to a highertemperature after it’s removed from themicrowave.n Use a food thermometer to be sureyour food is cooked to the propertemperature.*For more information on safe cooking tips for amicrowave, check out www.fightbac.org.

Key to Abbreviationstsp. teaspoonTbsp. tablespoonc. cupoz. ouncespkg. packageg gramsmg milligramslb. poundRecipesMicrowave Meatloaf1/3 c. rolled oats1 egg, slightly beaten1 clove garlic, minced1/3 c. finely chopped onion1 (8-oz.) can tomato sauce, no sodium1/8 tsp. pepper11/2 lbs. lean ground beef or pork1/4 c. ketchupMix oats, egg, garlic, onion and pepper.Crumble ground beef into mixture and blendthoroughly. Press into 9- by 5-inch loaf pan(microwaveable) and cover loosely with papertowel. Microwave on high seven minutes, rotatepan and microwave seven more minutes. Rotateonce more and microwave five more minutes oruntil internal temperature reaches 160 degrees.Spread with ketchup and recover looselywith paper towel. Microwave at medium (50percent) until ketchup is heated, two to threeminutesMakes eight servings. Per serving: 140 calories,4.5 g fat, 18 g protein, 7 g carbohydrate, 1 g fiber,140 mg sodiumMeal idea: wave Bakedroeatloaf*, Micad,Microwave M slices, whole-wheat brelePotato*, app ee or low-fat milkfat-fruded*Recipe inclCooking 101: Week 7www.ndsu.edu/eatsmart5

Microwave Sweet Potatoor Baked Potato1 Medium-sized sweet potato or Russet potatoScrub the outside of the potato with a vegetablebrush under cool running water to remove dirt.Puncture a few times with a fork to allow the steamto escape. Place the potato on a paper towel in amicrowave-safe dish. Cook on high for six to sevenminutes. Turn over and rotate the potato half waythrough cooking.Variations:- Top baked potato with veggies, cheese, chili orwhatever else you would like.- Top sweet potato with a little cinnamon and sugar or salt and pepper.Sweet Potato - Makes one serving. Per serving: 150 calories, 0 g fat,2 g protein, 38 g carbohydrate, 4 g fiber, 70 mg sodiumPotato - Makes one serving. Per serving: 160 calories, 0 g fat, 4 g protein,36 g carbohydrate, 4 g fiber, 20 mg sodiumMicrowave Scrambled Eggs1 egg1 Tbsp. milk or waterSpray glass bowl or other microwave-safe dishwith nonstick spray. Add milk or water and egg,blending lightly with fork. Cover with plasticwrap and cook for 30 to 45 seconds for one egg.Remove from microwave; stir. Cover and let standtwo to three minutes. Season to taste.Variations:- Add onions, peppers or other vegetables beforemicrowaving to add color and flavor to your eggs.- Sprinkle with cheese or top with salsa after takingthe eggs out of the microwave.Makes one serving.Per serving: 70 calories, 5 g fat,6 g protein, 70 mg sodium6Cooking 101: Week 7Meal idea:-wheatbled Eggs, wholeMicrowave Scram free or low-fat milktoast, banana, fat-www.ndsu.edu/eatsmart

Tex-Mex Chickenand Beans Salad1 (10-oz.) can chunked chicken, drained1 (15- to 19-oz.) can red kidney beans, no salt,drained1 (4-oz.) can green chilies, chopped, drained1/2 c. hot taco sauce1 c. Monterey Jack and/or Cheddar cheese,shredded1 large tomato, diced1 bag of chopped romaine lettuceIn 10-inch round baking dish or othermicrowave-safe dish, combine chicken, beans,chilies and taco sauce. Cook, covered withplastic wrap, on high five to seven minutes untilheated through, stirring once. Toss lettuce,tomatoes and cheese, then dish salad and topwith the chicken mixture. You also could topwith salsa, onions and sour cream if desired.Makes six servings. Per serving: 200 calories,8 g fat, 18 g protein, 14 g carbohydrate, 3 g fiber,470 mg sodiumMeal idea:Tex-Mex Chicken and Beans Salwhole-wheat bread, orange sl ad,ices,low-fat or fatfree milkCooking 101: Week 7www.ndsu.edu/eatsmart7

MicrowaveChicken Tortilla Soup1 (14-oz.) bag whole-kernel corn, frozen1 (15-oz.) can black beans1 (15-oz.) can kidney or cannellini beans1 (14.5-oz.) can diced tomatoes, no sodium1 (4-oz.) can green chilies, chopped, drained1 (14.5-oz.) can chicken broth, low sodium1 (10-oz.) can chunked chicken1 (10-oz.) can cheddar cheese soup (reduced fatand/or sodium)Optional toppings: Crushed tortilla chips,shredded cheese, diced tomatoesMeal idea:Microwave ChickenTortilla Soup,side salad,whole-wheat bread,strawberries,fat-free orlow-fat milkOpen all the cans. Drain and rinse beansin a strainer. Place all ingredients in a largemicrowave-safe bowl and cover with plasticwrap. Cook on high for 18 minutes, stirring threetimes or until chicken is heated through. Serve.Alternate directions: Place in a large pot on thestove and heat thoroughly.Refrigerate leftovers. Use to top bakedpotatoes, pasta or rice. Or freeze in meal-sizedportions if you will not use the leftovers withinthree days.Makes 10 servings. Per serving: 170 calories,4 grams (g) fat, 13 g protein, 22 g carbohydrate,5 g fiber and 520 milligrams sodiumJulie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition SpecialistCasey Kjera, Student DietitianHeather Wisness, Extension Agent (former)Eat Smart. Play Hard. Together.For more information, visit www.ndsu.edu/eatsmart.The NDSU Extension Service does not endorse commercial products or companies even though reference may be made to tradenames, trademarks or service names. NDSU encourages you to use and share this content, but please do so under the conditions ofour Creative Commons license. You may copy, distribute, transmit and adapt this work as long as you give full attribution, don’t use thework for commercial purposes and share your resulting work similarly. For more information, visit http://www.ag.ndsu.edu/agcomm/creative-commons.For more information on this and other topics, see www.ag.ndsu.eduCounty commissions, North Dakota State University and U.S. Department of Agriculture cooperating. North Dakota State Universitydoes not discriminate on the basis of age, color, disability, gender expression/identity, genetic information, marital status, nationalorigin, public assistance status, race, religion, sex, sexual orientation, or status as a U.S. veteran. Direct inquiries to the Vice Presidentfor Equity, Diversity and Global Outreach, 205 Old Main, (701) 231-7708. This publication will be made available in alternative formatsfor people with disabilities upon request, (701) 231-78812M-8-12, 500-6-16

Microwave Sweet Potato or Baked Potato 1 Medium-sized sweet potato or Russet potato Scrub the outside of the potato with a vegetable brush under cool running water to remove dirt. Puncture a few times with a fork to allow the steam to escape. Place the potato on a paper towel in a mi

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