Exercises & Recipes

IN THE KITCHEN

EXERCISES & RECIPES

TO ACCOMPANY

Nutrition for Foodservice and Culinary Professionals

8th Edition

Karen Eich Drummond

Ed.D., R.D., L.D.N., F.A.D.A., F.M.P.

Lisa M. Brefere

C.E.C., A.A.C.

This book is printed on acid-free paper.

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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This material may be reproduced for testing or instructional purposes by instructors using the text Nutrition for Foodservice and Culinary Professionals, Eighth Edition by Karen Eich Drummond and Lisa M. Brefere, 978-1-118-42973-0.

Library of Congress Cataloging-in-Publication Data:

ISBN: 978-1-118-50696-7

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

CHAPTER 1:

IN THE KITCHEN:NUTRIENT COMPARISON OF RECIPES

In the Kitchen Recipes

Broccoli Cheese Soup

Yield:7 1-cup servings

Ingredients

2¼ cups chicken stock

1½ cups carrots, ¼ diced

¾ cup onions, chopped

1 oz. margarine or butter

2 ounces enriched all-purpose flour

1 cup lowfat 1% milk, hot

1/8 teaspoon salt

White pepper, to taste

Hot pepper sauce, to taste

10 oz. reduced fat Cheddar cheese, shredded

8 oz. frozen chopped broccoli or 2 cups fresh chopped broccoli

Directions

1.In a heavy pot, bring chicken stock to a boil.

2.Add carrots and onions. Boil until vegetables are tender, about 10 minutes.

3.In a separate heavy pot, melt margarine or butter. Whisk in flour and cooks for 2 minutes. Do not brown.

4.Slowly add hot milk, and continue to whisk until smooth.

5.Slowly add stock and vegetables.

6.Add salt, pepper, and hot sauce. Whisk to blend. Simmer until thickened, about 10 minutes, whisking occasionally.

7.Add cheese, whisking occasionally until cheese is melted.

8.Add broccoli and stir occasionally.

9.Serve hot.

Grilled Chicken on Garden Greens with Herb Sherry Vinaigrette

Yield:6 servings

Ingredients

6 chicken breasts, 6 oz. each

1 tablespoon thyme

1 lemon zest

6 sprigs chives, chopped

½ cup olive oil

2 pounds of assorted seasonal garden greens, romaine, arugula, and baby spinach

1/3cup sherry vinegar

1 lemon, juiced

½ shallot, finely minced

1½ teaspoon oregano, chopped

1½ teaspoon basil, chopped

1 tablespoon honey

½ cup extra virgin olive oil

Directions

1.Marinate the chicken with thyme, lemon zest, chives, and olive oil for 20 to 30 minutes.

2.Wash the greens.

3.Arrange the greens in six salad bowls and refrigerate.

4.In a bowl place the sherry vinegar, lemon juice, shallot, oregano, basil, and honey.

5.Slowly whisk the olive oil into the mixture until emulsified. Chill.

6.Grill the chicken until done, and arrange on salad.

7.Drizzle the salads with the vinaigrette and serve.

Penne and Cheese with Vegetables

Yield:6¾-cup servings

Ingredients

2 cups dry whole wheat penne

Nonstick cooking spray

½ cup chopped onions

¾ cup diced red and green bell peppers

½ cup evaporated skim milk

1 medium egg, beaten

¼ teaspoon white pepper

1¼ cups (4 oz.) sharp cheddar cheese, finely shredded, low fat

¼ cup Parmesan cheese, shredded

Directions

1.Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.

2.Spray a casserole dish with nonstick cooking oil spray. Preheat oven to 350°F.

3.Lightly spray saucepan with nonstick cooking oil spray.

4.Add onions and peppers to saucepan and saute for 3 to 4 minutes.

5.Combine macaroni, onions, peppers, evaporated skim milk, egg, pepper, and cheddar cheese, and mix thoroughly.

6.Transfer mixture into casserole dish. Sprinkle top with Parmesan cheese.

7.Bake for 25 minutes or until bubbly. Let stand for 2 to 3 minutes before serving.

Warm Baked Apples with Dried Cherries and Raisins

Yield:6 servings

Ingredients

Nonstick cooking spray

6 Granny Smith or Golden Delicious apples

3 tablespoons frozen orange juice concentrate

1 cup dried cherries and raisins

6 teaspoons honey

Directions

1.Spray six cupcake molds to prevent sticking. Preheat oven to 300°F.

2.Use a melon baller to scoop out the stem and core of each apple. Poke a few holes into the top of each apple with a fork to prevent the heat from splitting them. Place into cupcake molds.

3.Place a half tablespoon of orange juice concentrate into the center of each apple. Fill with dried fruits and then drizzle each apple with 1 teaspoon honey.

4.Bake at 300°F for 30 minutes or until apple is soft. Serve warm.

Fruit and Oatmeal Bars

Yield: 12 servings

Ingredients

1 tablespoon vegetable oil

2 cups quick-cooking oats

½ cup mixed seeds, such as pumpkin, sunflower, and sesame

6 tablespoons neutral tasting vegetable oil

1/3 cup honey

1/3 cup dark brown sugar

1/3 cup maple syrup

Pinch of salt

1½ cups mixed dried fruit such as dried apricots, pineapple, and raisins (at least three kinds, cut into small dime-size pieces if large)

1 teaspoon ground cardamom or cinnamon

Directions

1.Heat oven to 350°F. Line a 9-inch square baking pan with parchment paper or foil, letting a few inches hang over side of pan. Brush with 1 tablespoon of oil.

2.Spread oats and seeds on a sheet pan and toast in the oven just until golden and fragrant, 6 to 8 minutes, shaking pan once.

3.In a saucepan, combine oil, honey, brown sugar, maple syrup, and salt. Stir over medium heat until smooth and hot.

4.In a mixing bowl, toss together the toasted oats and seeds, dried fruit, and cardamom, or cinnamon. Pour hot sugar mixture over and stir until well combined.

5.While mixture is warm, transfer to prepared pan, pressing into pan evenly with an offset spatula.

6.Bake until brown, about 25 to 30 minutes. Transfer pan to a rack and let cool. Using the overhanging foil or paper, lift out of pan and place on a work surface. Cut into 12 bars.

In the Kitchen Activity

Below are two charts showing the nutrients in the recipes you prepared. The top chart shows the macronutrients: carbohydrate, fat, and protein. The macronutrients are all measured in grams, which are shown as g in the chart. One paperclip weighs about 1 gram.Fiber, a type of carbohydrate, is also shown.

The bottom chart shows a few micronutrients: vitamin A, vitamin C, sodium, and iron.All the micronutrients, except vitamin A, are measured in milligrams, which is shown as mg in the chart.One milligram is 1/1000th of a gram. Vitamin A is measured in micrograms (mcg), which is even smaller than a milligram.

Use the nutrient information below, to answer the following questions.When you see “% RDA or AI” in the chart, it is based on a 19- to 30-year-old male.

Recipe / Kcal. / Carbohydrate / Fiber / Fat / Protein
Broccoli Cheese Soup / 241 / 15 g / 2 g / 14 g / 15 g
27% RDA
Grilled Chicken on Garden Greens with Herb Sherry Vinaigrette / 409 / 6 g / 2 g / 27 g / 35 g
63% RDA
Penne and Cheese with Vegetables / 234 / 31 g / 1 g / 6 g / 14 g
25% RDA
Warm Baked Apples with Dried Cherries and Raisins / 164 / 43 g / 5 g / 0 g / 1 g
0% RDA
Fruit and Oatmeal Bar / 279 / 54 g / 5 g / 6 g / 7 g
13% RDA
Recipe / Vitamin A / Vitamin C / Sodium / Iron
Broccoli Cheese Soup / 471 mcg
53%
RDA / 15 mg
17%
RDA / 642 mg
43% AI / 1 mg
13% RDA
Grilled Chicken on Garden Greens with Herb Sherry Vinaigrette / 123 mcg
14%
RDA / 18 mg
20%
RDA / 105 mg
7% AI / 3 mg
38%
RDA
Penne and Cheese with Vegetables / 130 mcg
14%
RDA / 12 mg
13%
RDA / 257 mg
17% AI / 1 mg
13% RDA
Warm Baked Apples with Dried Cherries and Raisins / 5 mcg
0%
RDA / 11 mg
12%
RDA / 4 mg
0% AI / 1 mg
12%
RDA
Fruit and Oatmeal Bar / 35 mcg
4%
RDA / 1 mg
0%
RDA / 87 mg
6% AI / 3 mg
38%
RDA

1.Which recipe is highest in kcalories?

2.Which recipe is lowest in kcalories?

3.Which recipe is highest in fiber?

4.Which recipe is highest in fat? Which ingredient likely contributed the most fat?

5.Which recipe is lowest in fat?

6.Which recipe is highest in protein?

7.Which recipe contains the most vitamin A? Which recipe has the most vitamin C?

8.Which recipe contains the most sodium? Which recipe has the most iron?

CHAPTER 2:

IN THE KITCHEN: MYPLATE BOX LUNCH

In the Kitchen Activity

1.Given a variety of ingredients, prepare a cold box lunch using MyPlate for guidance (see page 35 of the text). Your lunch must include at least one serving from each food group, except for protein. You need to have at least two servings from the protein group. Your lunch should also be limited in the amount of solid fats or added sugars. Your box lunch will be evaluated as to how well it meets current dietary recommendations, as well as taste, appearance, and creativity.

2.After you have made your box lunch, fill in columns one and two of the following table. Does your box lunch include:

Serving / Included? (Yes or No) / Describe Portion Size and Ingredients
1 serving of vegetables
1 serving = ½ cup of raw or cooked vegetables or vegetable juice, or 1 cup of leafy salad greens
1 serving of fruits
1 serving = ½ cup of raw or cooked fruit or 100% fruit juice, ¼ cup dried fruit
1 serving of grains
1 serving = 1 slice of bread (preferably whole grain), ½ cup of cooked rice or pasta
1 serving of dairy
1 serving = 1 cup of milk, yogurt, or fortified soymilk, 1½ ounces natural or 2 ounces processed cheese
1 serving of protein
1 serving = 1 ounce of lean meat, poultry, or fish; 1 egg; 1 tablespoon peanut butter; ½ ounce nuts or seeds; ¼ cup beans or peas

3.List below any ingredients that contain solid fats or added sugars, then check the appropriate column. Solid fats are fats that are solid at room temperature, like butter, beef fat, milk fat, and shortening. Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared. Drinking fat-free milk or sugar-free drinks, and eating lean beef, skinless chicken, or unsweetened or fresh fruit, are ways to consume less solid fats and added sugars.

Ingredient / Added Sugar / Solid Fat

Your instructor will use this form to evaluate your box lunch. You may be asked to use this form as well, to evaluate box lunches made in your class.

Box Lunch Evaluation Form

Exceeds Requirements
5 points / Meets Requirements
3 points / Does Not Meet Requirements
1 point / Ratings
Number of Servings of MyPlate Food
Groups / - Contains more than 1 serving of fruit or vegetables
- Contains at least 1 serving of whole grains / - Contains at least 1 serving from each group
- Contains at least 2 servings of protein / - Does not contain a full serving from each group
- Does not contain at least 2 servings of protein / Group A _____
Group B _____
Group C _____
Group D _____
Group E _____
Amount of Solid Fats or Added Sugars / - Contains minimal solid fats or added sugars / - Contains moderate amounts of solid fat or added sugars / - Contains 5 or more ingredients with solid fat or added sugars / Group A _____
Group B _____
Group C _____
Group D _____
Group E _____
Appearance / Very attractive / Attractive / Unappetizing looking / Group A _____
Group B _____
Group C _____
Group D _____
Group E _____
Taste/Flavor / Tasted great / Good taste/flavor / Flavor did not appeal to me / Group A _____
Group B _____
Group C _____
Group D _____
Group E _____
Creativity / Overall very creative / Creative / Lacks creative elements / Group A _____
Group B _____
Group C _____
Group D _____
Group E _____

Overall Ratings:

Group A _____ Comments: ______

Group B _____ Comments: ______

Group C _____ Comments: ______

Group D _____ Comments: ______

Group E _____ Comments: ______

CHAPTER 3:

IN THE KITCHEN: WHOLE-GRAIN AND HIGH-FIBER COOKING

In the Kitchen Recipes

Traditional Rice Pilaf/ Cracked Wheat Pilaf (Group A)

Yield: twelve 4 oz. servings

Ingredients

2 ounces butter

3 ounces onions, fine dice

2 cups long-grain white rice

3½ cups chicken stock or water, boiling

Salt to taste

Directions

1.Heat the butter in a heavy saucepan. Add the onion and sauté until it begins to soften. Do not brown.

2.Add the rice, without washing. Stir over heat until the rice is completely coated with butter.

3.Pour in the boiling stock or water. Return the liquid to a boil with the rice. Taste and adjust seasonings. Cover tightly.

4.Place in a 350 degree oven and bake 18 to 20 minutes or until the liquid is absorbed and the rice is dry and fluffy. Taste the rice to make sure it is done.

5.Fluff with a fork and serve.

For Cracked Wheat Pilaf, using 2 cups cracked wheat instead of long-grain rice.

Smoked Chicken Noodle Soup/Smoked Chicken Soup with Lentils (Group B)

Yield: twelve 1-cup servings

Ingredients

2½ quarts chicken stock

5 ounces diced carrots

2 ounces diced celery

Salt and white pepper, to taste

2½ cups cooked egg noodles

5 ouncescooked smoked chicken, small dice

Directions

1.Simmer the stock and add the carrots and celery.

2.When the vegetables are tender, season the stock to taste with salt and white pepper.

3.Add the chicken and noodles to the stock. Heat well and serve.

For Smoked Chicken Soup with Lentils, use 2½ cups cooked brown lentils in place of the noodles. To cook the lentils, rinse and drain 1 cup of lentils, then place in 2½ cups of chicken stock in a saucepan and bring to a boil. Reduce heat and simmer for 20 minutes or until tender but firm. Drain.

Hearty Beef Chili/Hearty Beef Chili with Beans (Group C)

Yield: 6 servings

Ingredients

1 onion, small dice

1 green bell pepper, small dice

1 red bell pepper, small dice

1 banana pepper, chopped

2 teaspoons garlic, chopped

2 tablespoons vegetable oil

1½ pounds lean ground beef

1 cup tomato juice

1 cup tomato paste

2 cups canned diced tomatoes

1/2 cup brown stock

3 tablespoons chili powder

1 teaspoon salt

1 tablespoon black pepper

1 tablespoon Tabasco sauce

Directions

1.Sauté the onion, peppers, and garlic in oil in a heavy saucepot until tender but not browned. Remove from the pan.

2.Brown the meat over high heat, breaking it up with a spoon as it browns. Drain off the fat once cooked.

3.Return the cooked vegetables and beef to the pot and add the remaining ingredients.

4.Simmer uncovered until it is at the desired thickness. Season to taste.

For Hearty Beef Chili with Beans, add 1 can (15 oz.) of pinto beans and 1 can (15 oz.) of kidney beans.

Raisin Muffins/Raisin Bran Muffins (Group D)

Yield: 12 muffins

Ingredients

2 cups all-purpose flour

3 teaspoons baking powder

2 tablespoons sugar

1/4 teaspoon salt

1 egg

1 cup milk

2 tablespoons melted shortening

1/2 cup raisins

Directions

1.Preheat oven to 425ºF.

2.Stir together dry ingredients.

3.Beat egg and combine with milk. Add melted shortening.

4.Add wet to dry ingredients and stir just until moistened. Add raisins and stir in lightly.

5.Put in greased muffin pans and bake for 20 to 25 minutes or until lightly browned.

Raisin Bran Muffins

Yield: 24 muffins

Ingredients

3 cups unprocessed bran

1 cup boiling water

2 eggs, slightly beaten

2 cups buttermilk, low-fat yogurt or soured skim milk

½ cup vegetable oil

1 cup raisins, currants, or chopped pitted prunes, dried dates, or apricots

2½ teaspoon baking soda

½ teaspoon salt

1/3 cup sugar

1 cup unsifted enriched all-purpose flour

1½ cups whole-wheat flour

Directions

1.Preheat oven to 425ºF.

2.Mix bran and boiling water together in a large bowl, stir to moisten evenly and set aside to cool.

3.In another bowl, mix together the eggs, buttermilk, oil, and raisins, stir into the bran mixture.

4.In third bowl, stir together the baking soda, salt, sugar, all-purpose flour and whole-wheat flour, and stir into bran mixture.

5.Put in greased muffin pans and bake about 20 minutes.

Traditional Pasta with Marinara Sauce/Whole-Wheat Pasta with Marinara Sauce

(Group E)

Yield: 6 servings

Ingredients

2 pounds tomatoes

¼ cup olive oil

1 medium onion, chopped

1 teaspoon garlic, chopped

½ teaspoon sugar

1 teaspoon dried basil leaves

1 tablespoon fresh oregano, minced

1 pound durum wheat pasta

Salt, to taste

Directions

1.Boil water in a pot deep enough to cover the tomatoes.

2.Cut out the stem of each tomato, then slice a shallow X in the bottom (blossom) end. Carefully place the tomatoes in the gently boiling water using a slotted spoon. Leave the tomato in the water for 15 to 30 seconds. When the skins starts cracking, lift the tomato out and place in a bowl of ice-cold water for 15 to 30 seconds. Then remove the skin.