Activity 1:

Cooking Solo (or for Two!)?

Equip your Kitchen

An adequately stocked kitchen will make it easier to prepare a quick bite before leaving for class, work, or a pull together supper for a small family.  You don't need a gourmet kitchen to cook and eat well.  Just make sure you have some of these basic utensils:

	Vegetable steamer-place in medium saucepan to steam vegetables
	Small non-stick skillet-perfect for stir-frying
	Colander or strainer
	Two cutting boards-one for meats and one for fruits, veggies, and breads
	Wooden spoons and plastic spatula-which won't damage your cookware
	Measuring cup and measuring spoons
	Storage containers with lids-for leftovers
	Heaving-duty plastic freezer bags and labels-for making contents and dates on frozen foods

Your cabinets don't have to be bulging with exotic ingredients before you can make superb meals.  Just keep some of these ingredients on hand:

	Herbs and spices such as oregano, basil, thyme, chili powder, curry powder, cinnamon, nutmeg, ginger, salt and pepper
	Olive oil and canola oil-for cooking and quick salad dressings
	Fat-free, reduced sodium chicken or vegetable broth
	Flour, sugar, brown sugar, baking soda, baking powder
	Condiments such as vinegar, mustard, salsa, Worcestershire sauce, reduced sodium soy sauce and jam
	Quick-cooking brown rice
	If there's room in your freeze, keep a small assortment of whole-grain bread and rolls - pull out individual pieces to thaw slowly or defrost in the microwave.

Shopping for One or Two

Shopping for one or two people does not have to be a challenge...

	Picking up Produce Choose some fresh vegetables and fruits that keep well for a week or more: artichokes, beets, cabbage, carrots, celery, kale, onions, parsnips, potatoes, winter squash, sweet potatoes, apples, grapefruits or oranges. Consider shopping with a friend.  Try sharing a head of cabbage or a melon. Buy fruits and vegetables in season; they will be cheaper and most flavorful at these times. Don't wash vegetables until ready to use; they will stay fresher longer. Pop unused portions of red and green peppers, onions, mushrooms into plastic freezer bags to use later in pastas or stir-fries. Keep fruit where you will see it and remember to eat it, whether is is stored in the fridge or in your fruit bowl.
	Fresh, Frozen, Canned or Dried? Read labels on frozen and canned fruits and vegetables.  Avoid those with extra sodium and sugar. Choose canned fruits in their own juices rather than in heavy syrup, which contains a lot of sugar and calories. Keep in mind that dried fruit tends to be high in calories.  Eat in moderation.  One serving of dried fruit is equal to one-quarter cup.
	Buying in Bulk? Choose foods that will store well if you buy in large quantities, such as cereal, pasta, dried fruit, dried beans, lentil and whole grains like rice and barley.  Other foods, such as bread, grated cheese and ground or whole-bean coffee may be stored in the freezer for long periods of time.  If you plan to keep staples such as whole wheat flour, wheat germ or nuts for an extended period of time, it is best to refrigerate them.  Click here for more into of storing food safely. Buy frozen vegetables in bags, rather than boxes.  Use only what you need! Buy fish, poultry, or lean cuts of meat on sale and freeze them.  Don't forget to date your bags.   Food Storage Chart Food Shelf Refrigerator Freezer Comments Bread 2-4 days 1-2 weeks 3 months   Breastmilk   3-4 days 3 months   Cottage cheese   5 days 3 months   Cheese, hard   4 weeks opened 6 months Wrap well after opening Chicken, fresh   1-2 days uncooked; 3-4 days after cooking 9 months uncooked; 4-6 months cooked   Cream cheese   2 weeks Doesn't freeze well   Eggs   4-5 weeks in shell; 2-4 days separated; 1 week hard-cooked Don't freeze Discard eggs with even slight crack in shell. Fish, fresh   1-2 days uncooked; 3-4 days after cooking 2-3 months fatty types; 6 months lean types; 3-6 months shellfish; 4-6 months cooked fish   Fish or chicken, canned 2-5 years unopened 2-3 days after opening   Transfer to glass dish after opening. Flour, white 6-12 months unopened; 6-8 months opened       Flour, whole wheat 1-2 months unopened 6-8 months opened   Bring to room temperature before baking for proper leavening. Homemade baby food   3 days 1 month   Luncheon meat   2-5 days 1-2 months   Meat (beef, pork, lamb)   3-5 days chops, steaks; 1-2 days ground; 3-4 days cooked 4-12 months chops, steaks; 3-4 months ground; 2-3 months cooked May be frozen up to 2 weeks in store wrap.  If freezing for longer, use extra wrapping. Milk   Read "sell by" date     Nuts 12 months sealed can; 2-3 months opened 4-6 months 9-12 months First loses flavor, late becomes rancid. Oil (olive, canola, other vegetable) 1 year unopened; 4-8 months opened     A sharp smell means flavor quality is off, but still safe to use. Peanut butter, commercial 6-9 months No need to refrigerate, unless indicated on label     Tomato sauce, jarred 12-18 months unopened 1 week opened     Salsa, jarred 12 months unopened 1 month opened     Sour cream   1-3 weeks Doesn't freeze well   Yogurt   Read "sell by" date 1-2 months Discard if you see mold

Cooking for One or Two

Vegetables, fruits Lowfat yogurt A handful of nuts Applesauce Air-popped popcorn Lowfat cheese A slice of whole-grain toast with peanut butter Hummus spread on whole wheat pita bread

Lightly sauté fresh vegetables such as onions, mushrooms, peppers and eggplant and add to bottle or canned spaghetti sauce. Add a single-serving can of tuna and chopped veggies to pasta salad purchased from the grocery store deli counter. Top frozen pizza with lots of tomatoes, peppers, mushrooms, broccoli and onions. Add diced tomatoes, shredded carrots, raisins and pine nuts to quick-cooking brown rice or couscous.  Season with a splash of balsamic or other flavorful vinegar. Add canned and rinsed black-eyed peas, thawed and drained frozen okra, diced tomato and sliced green onion to reduced sodium, canned tomato soup. Stir-fry pre-chopped vegetables from the grocery salad bar and serve with rice and beans. For breakfast, try a cinnamon raisin bagel topped with lite cream cheese and apple slices. Open a can of fat-free refried beans and heat in the microwave, add veggies and salsa and roll mixture up in a tortilla. Add frozen corn, steamed and diced green and red bell peppers and cilantro to a can of reduced sodium black bean soup. Add grapes, chopped celery, dried cherries or golden raisins and walnuts to prepackaged salad greens and toss with your favorite lowfat dressing.

Menus and Recipes

Oven-Baked Sweet Potatoes 1 small sweet potato, cut into "French fry" sticks 1/2 tsp. canola oil Salt, pepper, garlic powder and paprika, to taste Cooking Spray
Preheat oven to 450 degrees.  In medium bowl, toss sweet potato sticks with oil and seasonings.  Put sticks in baking dish sprayed with cooking spray.  Bake 30 minutes, turning after 15 minutes. Makes 1 serving. Nutritional Analysis 82 calories, 15 g carbohydrates, 2 g dietary fiber, 2 g fat, 1 g protein. Menu 2:   Macaroni'n Parmesan Cheese Green Beans Vinaigrette Fresh Papaya Slices

Macaroni'n Parmesan Cheese 3/4 cup elbow macaroni Boiling water 1 1/2 Tbsp. floor 1 cup nonfat milk 1/4 tsp. dried mustard powder 1/4-1/2 tsp. garlic powder 1 tsp. Worcestershire sauce 1/3 cup Parmesan cheese, gated 1/4 cup lite cheddar cheese, grated 1 cup chopped, lightly steamed broccoli Salt and pepper, to taste Paprika (optional)

Cook macaroni according to package instructions.  Meanwhile, in saucepan off heat, mix flour and cold milk until flour is completely dissolved.  Add dried mustard, garlic powder and Worcestershire sauce an cook over low to medium heat, stirring constantly, until thickened.  Reduce heat to low and stir in broccoli.  Season to taste with salt and pepper.  If desired, sprinkle paprika over top before serving. Makes 2 servings. Nutritional Analysis 82 calories, 15 g carbohydrates, 2 g dietary fiber, 2 g fat, 1 g protein.

Green Beans Vinaigrette 1 1/2 cups cooked green beans (fresh or frozen) 2 Tbsp. drained canned pimentos 1 Tbsp. minced chives 1 tsp. olive oil 2 tsp. balsamic vinegar 1/4 tsp. Dijon mustard 1/4 tsp. honey

In medium bowl, mix together green beans, pimentos and chives.  In separate small bowl, whisk together oil, vinegar, mustard and honey, then toss into green beans. Makes 2 servings. Nutritional Analysis 61 calories, 9 g carbohydrates, 3 g dietary fiber, 2 g fat, 2 g protein.

Black Bean and Feta Tostado 1 whole wheat tortilla 1/3 cup canned nonfat, vegetarian refried black beans 2 Tbsp. salsa 1 Tbsp. canned chopped green chilies 1/4 cup chopped tomato 2 Tbsp. reduced fat crumbled feta cheese 1 Tbsp. chopped green onion

Preheat oven to 450 degrees.  Place tortilla directly on center oven rack.  Bake 6 minutes, turning over after 3 minutes, then remove from oven.  Mix beans with salsa and chilies.  Heat over medium heat until hot, or heat in microwave.  Spread bean mixture over crisped tortilla.  Top with tomato and feta.  Garnish with chopped green onion. Makes 1 serving. Nutritional Analysis 213 calories, 38 g carbohydrates, 7 g dietary fiber, 5 g fat, 11 g protein.

Honey Mustard Salmon with Lime and Peppers 1 Tbsp. lime juice 2 tsp. honey 1 tsp. prepared mustard 1 salmon fillet, 4-5 oz. 1/4 small yellow pepper, cut in slices 1/4 small red pepper, cut in slices 1/4 small green pepper, cut in slices Salt and pepper, to taste (optional)

Preheat oven to 400 degrees.  In small bowl mix together first 3 ingredients.  Place salmon on piece of parchment paper large enough to fold over and completely cover fish.  Poke holes into fish with fork.  Pour lime marinade over fish, then top with pepper slices.  Add salt and pepper, if desired.  Wrap fish in parchment paper, then wrap in tin foil to cover.  Bake until done, about 20 minutes. Makes 1 serving. Nutritional Analysis 227 calories, 17 g carbohydrates, 8 g dietary fiber, 5 g fat, 23 g protein.

Apple Cherry Granola Crisp 1 cup thawed frozen sweet dark cherries 3 green apples, sliced with seeds removed (peel if desired) 2 Tbsp. cherry or apple juice 1 Tbsp. flour 1/2 cup sugar 1/2 tsp. cinnamon 1 cup lowfat granola

Preheat oven to 350 degrees.  In medium bowl, mix cherries, apples and juice.  In separates small bowl, mix together flour, sugar and cinnamon.  Pour flour mixture over fruit and toss well to coat.  Arrange in 9x9-inch baking dish sprayed with cooking spray.  Top with granola.  Cover with foil and bake 30 minutes.  Uncover and continue baking another 15 minutes or until apples are tender and mixture is bubbly. Makes 6 servings. Nutritional Analysis 201 calories, 49 g carbohydrates, 3 g dietary fiber, 1 g fat, 2 g protein.

Garlic Steak for One 1 small, extra lean steak, 4 oz 2 Tbsp. Worcestershire sauce 1 clover garlic, sliced into 10 pieces Salt and pepper, if desired.

Poke holes all over steak with fork, then make 10 little slivers.  Put garlic slices into slivers.  On plate or in plastic bag, marinate steak in Worcestershire sauce at least 1 hour, turning once, in refrigerator.  Away from direct flame, grill or broil steak until done to your liking, turning at least once.  Do not char.  Add salt and pepper, if desired. Makes 1 serving. Nutritional Analysis 203 calories, 7 g carbohydrates, 0 g dietary fiber, 8 g fat, 24 g protein.

Basil Mashed Potatoes 1 medium red potato, washed and cut into quarters 2-4 Tbsp. fat-free sour cream 1/2 tsp. dried basil Salt and pepper, to taste

Steam or microwave potatoes until tender.  Mash well with fork, adding sour cream to desired consistency.  Add basil and season with salt and pepper. Makes 1 serving. Nutritional Analysis 162 calories, 36 g carbohydrates, 3 g dietary fiber, <1 g fat, 4 g protein.

 

Which WIC Office do you go to?

Bullhead City
Kingman
Lake Havasu City

Where are you taking today's lesson?
WIC Office Own computer Family Friends Work Library Other

        

Congratulations!!!

 

You have completed the lesson on “Cooking Solo”.  If you have any questions or comments, please e-mail one of our nutritionists.  We’ll be glad to answer any of your questions.

In Kingman you may contact a Nutritionist at kngnutr@co.mohave.az.us
In Bullhead City you may contact a Nutritionist at bhcnutr@co.mohave.az.us
In Lake Havasu City you may contact a Nutritionist at lhcnutr@co.mohave.az.us

Activity 2:	1.d. All of the above 2. a. 2-5 days
Activity 3:	1. True 2. True 3. False 4. Any of the following: Vegetables, fruits Lowfat yogurt A handful of nuts Applesauce Air-popped popcorn Lowfat cheese A slice of whole-grain toast with peanut butter Hummus spread on whole wheat pita bread 5. Plan meals, perk up prepared foods, store leftovers in plastic bags and date bags, and equip your kitchen.