(Week 1) Cooking 101

)FN14721kee(WCooking 101Quick and Easy Menus, Recipes and Tips for Singles and CouplesEquipping Your KitchenReviewed April 2020

You don’t need to have a gourmet kitchen to be a goodcook, but having some kitchen equipment essentials canmake cooking a breeze. These are some usefulpieces of equipment. Check (X) theones you already have.rtante most impolet: probably the, nonstick skilLargtchen.pan in your kicingicing and minsl,ginppochd forChef’s knife: usealso for cutting meat.dnvegetables arice,used to make:npaecusa3-quartbatches ofes and smallsauces, graviles.boil vegetabsoup and toaghettised to boil sput:portau8-qd chili.ke soups anamdnaslenoodgetables andfruits and veginshawrfoColander: greatids from solids.uliqgseparatinm sharpcounters froruyosctteg meat): proCutting board(shave separate boards for cuttionroughlythlly,tting boardsknives. Ideaays wash culwA.ceudroand ps.between useng spoonssurig cups and meanrisuaemiduqDry and lispatulaHeat-resistantCan openertable peelergever/odnaeifParing knMixing bowl(s)ce ofessential pier:teemormto checkeIt allows youInstant-read Thfood safety.notu doensurecooking so yoequipment toreauyosdoof fothe donenessdercook.nuroovercookit is handyot essential,nhguolthaer:Slow cookto have.2 Cooking 101: Week 1www.ndsu.edu/eatsmart

The Slow Cooker:A Busy Cook’s Best FriendMix your ingredients into a slow cookerin the morning, turn it on and leave. You’llcome home at the end of a long day to aflavorful, fully cooked, ready-to-eat meal.What do you know already?PopQuiz:(The answers are on page 6.)1. True or false? Lifting the lid off the slow cooker tocheck on your food is advised.2. What types of meat work best in the slow cooker?a) Tender, expensive cutsb) Less tender, less expensive cuts3. True or false? For best results, fill your slow cookerall the way to the top.Try these tips for using a slow cooker: Get your ingredients ready the night before. Then all you have to do inthe morning is put them in the cooker and turn it to the desired setting. Spray the slow cooker with cooking spray or use the slow cooker linerbags before adding ingredients. This will make cleanup much easier. To save money, choose less expensive cuts of meat. Slow cookingthese meats will result in flavorful, tender dishes at a much lower price. For best results, fill the slow cooker between one-half and two-thirdsfull. Do not lift the lid off the cooker unless absolutely necessary. Divide the leftovers from a large slow cooker of food into meal-sizeportions and freeze for future quick meals.Cooking 101: Week 1www.ndsu.edu/eatsmart3

Choose the Right Slow Cookerfor Your NeedsCompare sizes and choose the one that works for your situation. The6-quart option is good for preparing larger quantities of food. If youplan to freeze leftovers for future meals, this size is recommended.If you do not plan to be home when the cooking time is up, considerbuying a model with a timer. It automatically will switch to a “warming”option when the cooking time is up.Here are some cooking times for common slow cooker dishes:Basic Cooking Times for Slow Cooking*Approximate Cooking TimesFood TypeLow SettingHigh SettingRoast8 to 12 hours4 to 6 hoursRibs6 to 10 hours4 to 6 hoursBrisket8 to 10 hours4 to 5 hoursSwiss steak6 to 10 hoursMeat loaf5 to 10 hours4 to 6 hoursChicken – breast6 to 8 hours3 to 4 hoursChicken – dark meat8 to 9 hours4 to 5 hoursBaked potato8 to 10 hours4 to 5 hoursBaked sweet potato6 to 8 hours3 to 4 hoursVegetables2 to 6 hours2 to 3 hoursDry beans (soaked andpreboiled for 10 to 15 minutes)8 to 9 hoursRice4 to 8 hours2 to 3 hoursSoup6 to 10 hours3 to 5 hoursStew6 to 10 hours4 to 6 hoursCasseroles6 to 10 hours3 to 5 hoursNote: The times above are estimates only. The cooking times will varyaccording to the amount of food being cooked, the size of pieces and the typeof other ingredients cooked with the food. If using a slow-cooking recipe, besure to follow the cooking times suggested in the recipe.Source: sics.asp*For more information, check the manual for your slow cooker.4 Cooking 101: Week 1www.ndsu.edu/eatsmart

Weekly Menu Planner – Week 1*indicates recipe is providedBreakfastLunchDinnerSnacks Oatmeal Deli turkey sandwich Slow Cooker Chili* Blueberries on whole-wheat topped with shredded Skim milk bread cheese Baby carrots w/ Wheatcrackersdipping sauce Skim milk Skim milkmon. Apple Almonds Whole-grain Tuna and lettuce in Baked potato topped Pearwaffle witha pita pocketwith leftover Chili* Nonfatpeanut butter w/ light mayo and shredded cheese yogurt Blueberries Orange Side salad w/ choice Skim milk Skim milk of dressing Skim milk Apple Easy Slow Cookerpita Scrambled eggs Pita pizza: top 1 Almondsken*Chice, Whole-wheat with tomato sauccolibrocmedof 1 c. steatoast cheese and choiceve Brown riceowaMicr.ingstoppmilk Skim Skim milkuntil cheeseor bakes.meltgeOran milkSkim Oatmeal Chicken salad w/ Mexican Egg Scramble* Apple Bananadiced leftover chicken, Whole-wheat toast with Skim milk salad greens, other Skim milk peanutveggies if desired, andbutterchoice of dressing Pita bread Skim milktues.Wed.THURS. Pear Leftover chicken breast Grilled tomato and Whole-wheat Almondstoast with mozzarella sandwich from WednesdayFries*PotatoSweetBaked w/choicecarrotsBaby peanut butter Side salad Banana of dipping sauce Skim milk Skim milk Skim milkfri. Whole-grain Grilled turkey 1 c. brown rice mixed Babywafflesandwichwith 1 tsp. olive oil,carrots Blueberries Side salad 1 c. steamed vegetables Skim milk Orange and ¼ c. black beans. Skim milk Salt and pepper to taste Skim milk Yogurt with Canned soup Waffle sandwich: toast Appleblueberries Wheat crackers2 waffles, and top withwith Wheat toast Side salad turkey and cheese. Bakepeanut Skim milk Orangein oven until golden brown butter Skim milk and crispy. Side salad Skim milksat.sun.Cooking 101: Week 1www.ndsu.edu/eatsmart5

Grocery ListRead through the recipes and check your suppliesto see what and how much you need.GrainsDairy 1 loaf whole-wheat bread 1 box whole-wheat toasterwaffles 1 package pita pockets(preferably whole wheat) Brown rice Oatmeal Wheat crackers 1 gallon (or more) skim milk 2 (6-ounce) containers nonfatyogurt Shredded cheese of choice Salad greens(such as spinach, romaine) 1 bag baby carrots Fresh broccoli(precut makes using it easy) 1 tomato 1 large sweet potato 1 baking potato 1 onionFruit 4 apples2 bananas4 oranges2 pears1 bag frozen blueberries(or fresh if in season)Cooking 101: Week 1www.ndsu.edu/eatsmartMeat 4 frozen boneless, skinlesschicken breasts 1 pound lean ground beef 1 can tuna 1 carton of eggs Deli turkeyCanned goods, etc. 1 (15-ounce) can black beans2 (15-ounce) cans kidney beansTomato soup (or soup of choice)Peanut butter1 small jar pizza sauce1 large can low-sodium tomatosauceOlive oil or other oil (such ascanola or sunflower oil)Garlic powder and chili powderSalad dressing (your choice)Other condiments such as mayo,mustard and ketchup if desiredAnswers: 1. False 2. b 3. FalseVegetables6To savemoney,compare unitprices (priceper ounce)on the storeshelving.

Key to Abbreviationstsp. teaspoonTbsp. tablespoonc. cupoz. ouncepkg. packageg gramsmg milligramslb. poundRecipesEasy Slow Cooker Chicken4 boneless, skinless chicken breasts1 pkg. dry Italian dressing mix1 c. warm waterThaw chicken in the refrigerator overnight or inmicrowave (followed by immediate cooking). Placechicken in slow cooker, sprinkle with dressing mixand pour water over the chicken. Cover and cookon low heat for eight to 10 hours. Chicken shouldreach an internal temperature of 165 F.Makes four servings. Per serving: 140 calories,1.5 g fat, 2 g carbohydrate, 720 mg sodium, 0 g fiberBaked Sweet Potato Fries1 large sweet potato1 Tbsp. olive oil1 tsp. saltPreheat oven to 400 degrees. Cut off ends ofpotato, peel and slice lengthwise into strips. Inmedium bowl, toss potatoes with oil until evenlycoated. Arrange in a single layer on a baking sheet.Sprinkle with salt if desired. Bake about 30 minutes,or until edges are crisp and potatoes are cookedthrough. Serve immediately.Makes two servings. Per serving: 140 calories,7 g fat, 19 g carbohydrate, 1,200 mg sodium, 3 g fiberCooking 101: Week 1www.ndsu.edu/eatsmart7

Mexican Egg Scramble1 whole egg plus 2 egg whites*¼ c. canned black beans, drained and rinsed¼ c. shredded cheese2 Tbsp. salsaDrain and rinse black beans. Scramble the eggswith beans and cheese. Top with salsa.Makes one serving. Per serving: 280 calories,15 g fat, 13 g carbohydrate, 820 mg sodium*Note: Using egg whites reduces the fat andcalories in the dish. Egg white is an excellentsource of protein.Slow Cooker Chili1 large can low-sodium (or unsalted) tomato sauce1 lb. lean ground beef2 cans beans (kidney beans are fine, but you canuse whatever you’d like)2 Tbsp. chili powder¼ c. diced onionShredded cheese (optional)Cook the ground beef in a separate pan untilcooked all the way through. Add all ingredients,except cheese, and cook in the slow cooker for fourto six hours on high. Sprinkle with shredded cheeseif desired. Serve with whole-wheat crackers.Makes six servings. Per serving: 270 calories,14 g fat, 35 g carbohydrate, 14 g fiber, 75 mg sodiumJulie Garden-Robinson, Ph.D., R.D., L.R.D.Food and Nutrition SpecialistNDSU Nutrition Education in the Community Students:Katie Myrold, Student Dietitian, Lead student writerLeah Gramlow, Student DietitianJoan Nagel, Student DietitianEat Smart. Play Hard. Together.For more information, visitwww.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 of our CreativeCommons license. You may copy, distribute, transmit and adapt this work as long as you give full attribution, don’t use the work for commercialpurposes and share your resulting work similarly. For more information, visit www.ag.ndsu.edu/agcomm/creative-commons.For more information on this and other topics, see www.ndsu.edu/extensionCounty commissions, North Dakota State University and U.S. Department of Agriculture cooperating. NDSU does not discriminate in its programs and activities on the basis of age,color, gender expression/identity, genetic information, marital status, national origin, participation in lawful off-campus activity, physical or mental disability, pregnancy, publicassistance status, race, religion, sex, sexual orientation, spousal relationship to current employee, or veteran status, as applicable. Direct inquiries to Vice Provost for Title IX/ADACoordinator, Old Main 201, NDSU Main Campus, 701-231-7708, ndsu.eoaa@ndsu.edu. This publication will be made available in alternative formats for people with disabilitiesupon request, 701-231-7881.       2M-5-10, 2M-4-11, 500-12-15, 500-6-16

If you do not plan to be home when the cooking time is up, consider buying a model with a timer. It automatically will switch to a “warming” option when the cooking time is up. Here are some cooking times for common slow cooker dishes: Basic Cooking Times for Slow Cooking* Approximate