Year 8 recipe booklet sept15

FOOD & NUTRITION .. ,

Recipe Booklet Year

8

Name: Form: Group: Teacher: Book Replacement

Cost - 50 pence

This booklet is the property of Roding ; Valley High School. Please do not remove.

A few food hygiene reminders

for storing food at home:

Shopping for food •

Good food safety starts

when you shop for food.

•

Check the date-marks

•

Don't buy dented cans or damaged packets of food.

on food.

Storing foods - some tips •

The temperature

of a fridge should be between 0-5°C. Check the thermostat

readings on your fridge.

•

Raw food must always be stored below cooked food.

•

Raw meat, chicken and fish must always be stored on the bottom shelf of the fridge, so they can't drip on other foods.

•

Keep eggs in the fridge, away from strong odours.

•

Some food jars need to go in the fridge when open, check the label. Never put open cans of food in the fridge.

Storing foods - The cupboard •

Keep all food cupboards, cool, clean and dry.

Storing foods - The freezer •

The temperature

•

Freezers

of a freezer

should be -l~oC.

are ideal for storing foods for a long time, but not too long. Check the

date mark or storage instructions

on the label.

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Expectations Long hair to be tied back and nail varnish .to be removed for all practical lessons.

Long sleeves to be rolled up.

Wear an apron.

•

Blazers in cupboards.

.•

Wash hands·before

•

Leave ingredients in Food Technology room before m~rning registration. ingredients should be stored in the fridge.

practical lessons.

Collect cooking after school.

Practical Lessons •

Work as a team.

•

Use hot water and soap.

Return equipment CLEAN and to its correct

place ..

Wipe down work surfaces.

Leave sink clean and dry.

•

Place cloths and tea towels in basket provided.

Wipe cooker tops to an acceptable

standard.

Cuts or boils covered with a waterproof •

Report to teacher/technician

plaster.

if any accident occurs during the lesson.

Spillages must be wiped up immediately and reported teacher/technician.

to the c!ass

Cold

路'

WINTER SALAD Ingredients: 1 carrot

i or 100g of red cabbage

t onion 1 raw beetroot 100g cheese

Method: 1. Grate carrot.

2. Slice and finely dice onion 3.Finely slice cabbage into 6 cm length pieces.

4. Peel beetroot and then slice. Cut each slice into very fine strips.

5. Mix all vegetables together.

6. Grate cheese and sprinkle on top.

. 1

couscoUS

SALAD

Ingredients 125g couscous 2tbsp olive oil 1 chicken stock cube t red onion, finely chopped t cucumber, finely diced a few red kidney beans trsp lemon juice parsley, chopped salt and pepper t•••

Method: 1. Place couscous in a mixing bowl.

2. Add crumbled stock cube.

3. Cover couscous with 250ml boiling water and leave to soak for 10 minutes.

4. Mix in the rest of the ingredients and serve.

GREEN SALAD WITH

DRESSING

Ingredients 200g mixed salad leaves (lettuce, spinach, watercress) large cucumber (diced) 4 - 5 cherry tomatoes (halved)

t

Dressing 3 tbsp of olive oil 1 tbsp of fresh lemon Juice 1tsp of wholegrain mustard 1 tsp of clear runny honey salt and pepper

Method:

1. Spoon all the dressing ingredients into a dear jar and put lid on ti9htly.

Shake the Jar to mix all the ingredients.

2. Rinse and drain the salad leaves uS'inga colander.

3. Using two spoons carefully mix the salad leaves, cucumber and tomatoes together in a large bowl.

4. Shake the dressing again and drizzle over the salad leaves.

5. Serve

CHINESE BEAN SALAD Ingredients Chinese.bean sprouts t red pepper strips t green pepper strips yellow pepper strips cucumber. sliced t carrot, julie_nne 4 olives

t t

Dressing.

3 tbsp oil 1 tbsp wine vinegar ltsp Dijon mustard t tsp mixed herbs salt and pepper

Method: For salad and dressing

1. Combine all ingredients

rn a mixing

2. Combine dressing ingredients

bowl. Mix lightly.

in a small bo\I,LIand whisk together.

over salad ingredients and mix through.

3. Serve

A

Pour

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PASTA SALAD

Ingredients 175g penne pasta 2 spring onions % cucumber, diced 1 tomato, diced t of a red onion fresh parsley and basil. chopped French dressing 1tsp English/Dijon mustard 1tsp caster sugar 2 tbsp wine vinegar 6 tbsp olive oil salt and pepper

.....

Method: For pastg 1. Boil salted water in a saucepan.

2. Add the pasta.

3. Boil again and stir.

4. Boil for 10 - 15 minutes or until al dente.

5. Drain pasta i.na colal'ider and transfer

to a bowl.

6. Add'the rest of the ingredients, add seasoning to taste and stir well.

7. Serve.

For dressing Mix all the ingredients together in a bowl and whisk together. Add to the salad when mixed.

" BASIC TOMATO

SOUP

400G TIN TOMATOES 1 VEG STOCK CUBE 1 MEDIUM

POTATO

1 MEDIUM

ONION

1 MEDIUM

CARROT

t TEASPOON

MIX HERBS

1 TABLESPOON 500ML BOILING

VEGETABLE OIL WATER

GROUND BLACK PEPPER METHOD

1. Peel and finely chop potato, onion and carrot.

2. Put oil into a medium sized saucepanand heat gently.

3. Fry the vegetables in the oil of 10 minutes. Stir with wooden/plastic spoon.

4. Add stock cube to boiling water and mix (in a measuring jug.)

5. Add stock mixture and tin of tomatoes to pan and stir with spoon.

6. Add mixed herbs.

7. Bring to the boil, turn down heat and simmer (bubbles at side of pan) gently for approx 15 minutes until all vegetables are soft.

8. Liquidise or blend the soup until smooth.

9. Taste and season with pepper if required. Serve.

6

MINESTRONE

SOUP

2 RASHERS OF BACON 1 CELERY 1CARROT 1 POTATO (MEDIUM) 1SMALL ONION t LEEK 1CLOVE OF GARLIC 1TBSP TOMATO PUREE 1STOCK CUBE t TEASP. MIX HERBS 100ml WATER 25G SMALL PASTA SHAPES 25G FROZEN PEAS SALT & PEPPER VEGETABLEOIL

METHOD 1. Peel and finely chop all the vegetables. Cut the potatoes into lcm cubes. Peel and crush garlic.

2. Grill the bacon on both sides until crispy. Using a pair of kitchen scissors, cut it into lcm strips.

3. Heat oil in a pan. Add chopped vegetables and stir of approx 5 minutes until they soften slightly. Add garlic.

4. Mix in the strips of bacon and cook for a further 3 minutes.

5. Crumble a stock cube into a measuring jug and add boiling water. Add tomato puree and stir well.

6. Pour the stock mixture into the pan. Add herbs and salt and pepper.

7. Bring to the boil. Turn down the heat and simmer gently for 10 minutes.

8. Add pasta shapes and cook for a further 10 minutes, stir in the peas and cook for another 2 minutes until peas have cooked.

9. Serve soup in a bowl and sprinkle with Parmesan cheese.

7

"

Scone

Ingredients

250g 50g 125ml Pinch of

Self- raising Flour Hard Margarine Milk salt (school willprovide, also herbs if liked)

Toppings

100g Grated cheese (cheddar/ mozzarella) 2 tbsp tomcto puree 2 toppings egoVegetarian options: Pineapple, sweetcorn, mushrooms, green pepper, onions, tomatoes. i .v-'

NB. An extra 50g of cheese can be brought in, to put in the base.

Remember: bring your own baking tray and foil.

Method

1. Light oven gas 7/ 220째C. 2. Prepare baking tray- cover with foil or grease lightly 3. Put flour, salt, herbs and margarine into a,mixing bowl.

4. Use your fingers to rub margarine into flour until it looks like breadcrumbs 5. Stir in extra cheese if liked.

6. Add half milkand stir with palette knife. Add extra milk if needed until a soft BUTnot sticky dough is formed.

7. Put onto baking tray or pizza tin and shape out to a circle with your 'hands.

8. Leave to one side while preparing the toppings.

9. Chop toppings into small pieces, leave to one side.

10. Spread tomato puree with palette knife over base (not too near edge).

11.Put grated cheese and other toppings on, , 12. Cook for 10-15 minutes until it looks like your favourite pizza.

8

I Bread and Butter Pudding I

Options to add: Lemon zest School will provide nutmeg/cinnamon

Ingredients

275ml Milk 3 Eggs 6 Slices of bread (white or wholemeal) 25g Butter/Margarine 50g Dried Fruit

50g Sugar A foil container with a lid for pudding Method:

1. Preheat oven to lSO째C/ Gas 5 2. Butter bread and cut each slice into 4 pieces.

3. Line the dish with

t

the bread - butter side down,

4. Sprinkle fruit on to the bread.

5. Cover with the remaining bread - butter side up.

6. Measure milk in measuring jug, add eggs and sugar. Mix well.

7. Pour egg mixture over bread.

S. Press the bread down so that it is well soaked and sprinkle with a pinch of nutmeg.

9. Bake in preheated oven for 20-25 minutes until golden and set.

10. Serve

9

,.

Practical Activity Healthy Nuggets In your group prepare healthy nuggets using the following ingredients: 1 chicken breast 1 fish fillet 1 Quorn fillet 2 turkey fillets

Breadcrumbs 150g Of: Wholemeal breadcrumbs Natural breadcrumbs Golden breadcrumbs White homemade breadcrumbs Wholemeal homemade breadcrumbs

1 egg 25ml milk 25g plain flour

Flavours Salt and pepper Mixed herbs Mustard powder Paprika

....

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HEALTHYVERSION OF POPULARCHILDREN'S RECIPE FOR NUGGETS

Equipment Baking Tray Metal plate Measuring jug Fork Chopping board Sharp knife Mixing bowl Greaseproof paper

Layer of beaten egg to make breadcrumb coating stick I

~

Golden brown breadcrumb coating

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Breadcrumb \ ~~ma:

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Chicken centre

V~--~-J .

Golden brown in colour (when cooked) ,

OVEN TEMP -Electric 200째C/Gas. 6 Process/method Irregular in shape

1) Wash hands and put apron on.

2) Collect equipment.

3) Grease baking tray and preheat oven to electric 200째C/Gas 6.

Put greaseproof paper on baking tray.

4) Put breadcrumbs onto a metal plate and mix in salt and pepper and mixed herbs/spices.

5) Beat the egg in a measuring jug with a fork.

6) Mix milk into the egg mixture.

7) Transfer egg mixture to a mixing bowl.

8) Put flour onto a metal plate and season 9) On a chopping board using a sharp knife cut fillets into 3cm2pieces (you could vary the size of the pieces depending on own personal choice).

10) Coat pieces with flour.

11) Add pieces to egg mixture in mixing bowl and mix well.

12) Transfer pieces 2 or 3 at a time to the bread crumb mixture and ensure that each piece is completely covered in bread crumbs.

13) Put crumbed nuggets onto baking tray (not too close together).

14) Place baking tray in oven and bake for approx 10 -15 minutes until golden brown in colour.

15) Evaluate product.

11

(when cooked)

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BBQSAUCE Ingredients

Y4 large

Onion

1 clove of garlic 2 tbsp Olive oil 2 tbsp Wine vinegar 25g Brown sugar 3 tbsp Soy sauce 3 tbsp Tomato ketchup 1 tsp English mustard 150ml Apple juice Method 1.

2.

3.

4.

5.

Peel and finely chop the onion.

Peel and crush the garlic.

Heat the oil over a medium heat, In a small saucepan.

Add the onion and garlic and cook until soft, this will take about 10 minutes.

Add all the other ingredients and bring to the boil. Stir well and simmer for 10 minutes.

CHEESE & CHIVE DIP

Ingredients 250g Low fat natural yoghurt

1 f

50g Grated cheese (reduced fat) Handful of fresh chives

Method 1. Wash chives. Pat dry.

2. Put yoghurt in a bowl and add the grated cheese.

3.

Snip the chives with scissors into the yoghurt and cheese. Stir well.

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t

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MEXICAN TOMATO SALSA

Ingredients 1x tablespoon of Olive oil % teaspoon of Chilli powder 1x tablespoon of Tomato puree 1x tablespoon of Dried mixed herbs 2 Large tomatoes or % of a 400g can of chopped tomatoes 1 Small Onion 1 clove of garlic

Method 1, Put the olive oil, chilli powder, tomato puree and mixed herbs into a bowl and mix together using a wooden spoon.

2. Cut the tomatoes in half, if using fresh. Remove the green stem core and chop into small squares. Or open the can and put tomatoes into the bowl.

3. Cut the onion in half and chop it as finely as you can. Add to the bowl.

4. Peel the garlic. Crush the garlic clove straight into the bowl.

5. Mix all the ingredients together.

6. Put the salsa into a serving dish, cover with cling film and refrigerate until required.

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TOMATO & CHEESE DIP Ingredients 1DOg Low fat soft cheese 75g Low fat natural yoghurt 1 tbsp Tomato puree

..

'h Lemon 1 Spring onion

1. Place the soft cheese, low fat yoghurt and tomato puree into a mixing bowl.

2. Wash the spring onions and cut off the leaves and roots. Chop the spring onions into small pieces and add to the bowl.

3. Squeeze the juice from the lemon.

4. Mix all the ingredients together thoroughly.

5. Transfer dip to a serving bowl.

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"

MIXED BEAN SALAD Ingredients 1DOg Kidney beans 1DOg Flageolet beans 1DOg Cannelloni beans 1~Og Chickpeas 50g Sweetcorn 1 stick of celery Dressing 1 clove of garlic

V. tsp fresh chopped Tarragon 1 tsp fresh chopped Parsley 1 tbsp Lemon juice 2 V. tbsp Olive oil Mehtod 1.

2.

3.

4.

5.

6.

7.

Drain the beans and sweetcorn and rinse in cold water. Drain again.

Mix the beans together in a large bowl.

Wash and dry the celery. Chop into 1cm pieces. Stir into the beans.

Peel and crush garlic.

Squeeze the juice from the lemon if using fresh.

Put the olive oil, lemon juice, tarragon, parsley and garlic in a small bowl and whisk thoroughly to combine. Alternatively, place in a jar with a lid and shake until well mixed.

Pour dressing over the salad and mix thoroughly.

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I Banana,

Oat and Syrup Muffins

Ingredients

Optional Ingredients

250g Plain Flour 1 Egg 2 Medium sized bananas 75ml Sunflower oil/ vegetable oil NOT olive oil 50g Light brown sugar 175ml Milk pear or ap_lll~ (optiot'\al)

Add Cinnamon Dried Fruit Cherries Lemon & Orange rind Other fruit: Replace banana with pear or apple

75g porridge oats

:.. <••

1 tbsp baking powder

i tsp

nutmeg

3 tbsp syrup Muffin cases ..A container to take them home in.

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~~ffrm.:J/"

Warning: Be careful not to over beat the mixture or it will net rise. ' Method: 1.

2.

3.

4.

5.

6.

7.

Wash hands and put apron on. Prepare work area.

Collect equipment and weigh ingredients.

Preheat oven to 220°Cl Gas 6 Put muffin cases in tray.

Put Flour, Oats, Baking Powder, Nutmeg andSugar in a large mixing bowl.

Peel and mash the banana with a fork.

Measure, milk in a measuring jug. Add Oil and beat in Eggs. Add mashed banana and syrup and mix together.'

8. Combine dry and wet ingredients until just combined.

9. Spoon the mixture into the muffin cases (0/. full).

10. Bake for 20 minutes until risen and golden brown in colour.

11. Serve.

I'"

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Date of Practical.::_ ,

Bread Rolls Ingredients 250g 1 tbsp 150ml 1 level tsp 1 rounded tsp

STRONG white flour Oil Water Salt Quick-acting dried yeast

Container or bag

Method 1. Light oven gas B/ 230째C 2. Lightly grease a baking tray.

3. Put flour, salt and yeast in a bowl.

4. Put 4 tbsp of boiling water into a measuring jug, add enough cold water to make 150 ml, .5. Add the oil to the warm water.

6. Pour into the flour and mix well with the fingers, the dough must be soft.

7. Knead firmly for 10 minutes until smooth.', B. Divide into 8 pieces, shape, place onto baking tray.

9. Cover with cling film (loosely) and put in warm place to rise. (if time allows).

10. When doubled in size put in oven.

11.Bake for 15-20 minutes.

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Pasta Jumble

Date of practical: ----Ingredients for __ ...._.Pasta jumble

Pasta shapes (twists or bows) Grated cheese

200g 100g

Salt and pepper Large plastic box/ oven proof dish.

....

Choose

up

to 3 items from this list.

Tin of sweetcorn, 2 slices of ham, small tin of tuna,

t chopped

pepper,

2tbsp peas, onion, mushrooms, bacon, sausages, cooked chicken.

Method 1.

Cookthe pasta in boilingwater until tender (al dente). Drain.

2.

Prepare all optional ingredients and grate cheese.

3. Make a tomato, all-in-one or roux sauce. (See separate page for methods) 4. Add optional ingredients to pasta and stir.

5.

Add optional ingredients and stir.

6.

Add pasta to sauce and put into an ovenproof dish/ plastic box.

7.

Sprinkle the rest of the cheese on top.

8.

At home: (options) a) in plastic box: reheat in microwavefor 3-4 minutes( on high) b) in ovenproof dish: grill until golden brown 2Cbake in a hot oven, gas 6/ 200째C for 20 minutes.

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.,

"1'

" .' ._.

Sauce Ol2tions - Pasta Jumble

fr

1. All in-one-low-fer

2. Roux Method

3. Tomato and herb sauce

25g Margarine 25g PlainFlour 300mlMilk Salt and Pepper

25mlOil 1 MediumOnion 1 CloveGarlic 1 Tin of Chopped Tomatoes 1 Stock Cube ltbsp Tomato Puree Salt and Pepper ltsp Mixed Herbs

white sauce

"

400ml Milk ltbs Flour (schoolwill provide)

j Method: 1. Mix the flour and milk until smooth, whisk off off the heat.

2. Bring to the boilstirring all the time with a wooden spoon until thickened.

Method: 1. Put margarine into a small saucepan melt gently over low heat.

2. Stir in flour with a wooden spoon until mixture forms a roux (paste).

3. Remove from the heat add half the cheese and stir.

3. Take mixture off the heat and add milk (a little at a time) stirring constantly until all all the milk is added

!

4. Season.

4. Put pan back on heat gently, stirring constantly, until sauce thickens. DO NOT LEAVE PAN UNATTENDED. 5. Removefrom heat and add half the cheese.

Stir and season. '._

20

+

I

Method: 1. Peel and chop onion finely.

2. Peel and crush garlic.

II

3. Heat oil in a small saucepan. add onion and garlic - cook for 2 minutes until onion is tender.

4. Add tin of tomatoes. crumbled stock cube, tomato puree, mixed herbs and salt and pepper.

5. Cook on a low heat for 15-20 minutes.

. ...

I Savoury

Date of demonstration: Ingredients

Mince

I

for Savoury Mince

500g 1

Minced beef Onion Tin tomatoes Stock cube 1 tbsp.

Tomato puree Also pick the ingredient from 1 box below Container with a lid on the day of your own practical- if you choose this Chilli- con carne.

1 tin red kidney beans 1 green pepper 1 tbsp. chilli powder 2 cloves garlic

Bolognaise sauce 150g Mushrooms 1/2 green pepper mixed herbs 2 cloves garlic

Keema curry 250g frozen peas 2 cloves garlic 1 tbsp. Curry powder 1 green pepper

Method 1.

2.

3.

4.

5.

6.

7.

Collect equipment, open cans of tomatoes.

Dice the onion and gently fry in a pan. (green pepper, garlic if required).

Add meat and brown gently.

Add tomato puree, stock cube (chilli, curry powder can be added).

Add tin of tomatoes (peas, kidney beans, mushrooms if required).

Simmer gently for 15-20 minutes. If mince is a little dry, add some water.

Check the flavourl seasoning. More can be added if needed.

? '\

[Stir-Fry with Noodles [

Ingredients

Vegetable Options

250g Quorn mince/Chicken fillets/Pork/Beef 1 Clove garlic 2tbsp Water 1 Red Chilli (optional) 2tbsp Light soy sauce 2tbsp Vegetable oil 6tbsp Hoisin sauce 3 Blocks dried egg noodle

/Turkey

100g Mangetout 6 Spring onions 1 Carrot 1 Courgette 125g Bean Sprouts 200g Chinese lettuce leaves 3-4 mushrooms

Method: 1. Wash hands and put apron on.

2. Wipe down work surfaces.

3. Collect equipment and weigh all ingredients.

4. Peel and chop garlic. Wash chilli, remove seeds and finely chop (on chopping board uSing a sharp knife).

5. Wash and trim the optional vegetables (mangetoLit, spring onions etc).

6. Fill saucepan with water and bring to the boil. When boiling add noodles and cook for 5 minutes (or follow instructions on packet) until softened. Drain noodles in colander.

7. Heat oil in wok.

8. Add mince or other options, fry for 2-3 minutes until cooked - using a wooden spoon.

9. Add optional vegetable, soy sauce, hoisin sauce and water. Fry until tender.

10. Add noodles to cooked vegetables and meat or serve separate.

11. Clear up and wipe down tables.

1 â&#x20AC;˘â&#x20AC;˘..

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22

Date of practical: -----

Ipotato Bake

Ingredients:

2 Large potatoes 25g Butter/margarine 2 tbsp Milk (mash only) 150g Cheese

2 Tomatoes 100g Bacon/Ham(bacon should be pre-cooked) 1/2 tin of Sweetcorn 100g Mushrooms 1 chopped onion Chicken (cooked) Sausages (cooked) Tuna Green, red and yellow peppers Courgettes Tin of tomatoes Oven proof dish Method 1.

2.

3.

4.

5.

Put a pan with water on to boil.

Peel the potatoes and cut into slices about lcm thick. Add to the boilingwater and simmer for about 10-15 minutes, until soft.

Prepare optional ingredients.

When potatoes are cooked, drain them and mash with the butter. Add the milk and half the cheese. .

Layer,potatoes with optional ingredients. Sprinkle the rest of cheese on top.

At home:

6.

Either grill until golden brown or bake in a hot oven, gas 6, 200째C for 15-20 minutes until golden brown.

23

IMPORTANT READ each recipe carefully

before

NOTE the follow_ir1g_illgl'edients may differ FLOUR:

VOLUME & LIQUID MEASUREMENTS

you write a shopping list. for each re<:!ÂŁ.e.

I Plain

Floz

Pt

MI

5 15

t t

150 450

Se.lf-roising SfroIg

FAT:

butter

WEIGHTS

!-lard Margarine. STORK. Supermarket own Soft Margarine (NOT Flora. Gold or Olivio) Lard Animal fat

Ounces

Equivalent Grams

TREX a vegetable fat instead of Lard Oil Sunflower / Olive Oil (but not for baking)

2

4

25 50 100

Granulated

10

250

Caster Icing MILK:

Full fat or Soya Milk Semi-skimmed Skimmed UHT

EGGS:

Small Medium Large

CREAM:

600 I litre

Butter (with salt) Unsalted

SUGAR:

I

It

Double Whipping UHT

15 16/lib

375 400 lkg = l000g 0.5kg: 500g

tsp tbsp 9 ml

ABBREVIA TrONS teaspoon tablespoon grams millitres

...