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Ingredients
Steps to Make It
NutritionFacts
Fresh Fruit Salad
Serving Size:
1
cup (162ggrams)
Amount Per Serving
Calories from Fat 4.3
Calories 97
% Daily Value*
1%
Total Fat 0.5ggrams
0%
Saturated Fat 0.1ggrams
Trans Fat 0ggrams
Polyunsaturated Fat 0.2ggrams
Monounsaturated Fat 0.1ggrams
0%
Cholesterol 0mgmilligrams
0%
Sodium 2.6mgmilligrams
10%
Potassium 364mgmilligrams
8%
Total Carbohydrates 24ggrams
13%
Dietary Fiber 3.3ggrams
Sugars 16ggrams
Protein 1.4ggrams
1.9%
Vitamin A
120%
Vitamin C
2%
Calcium
2.9%
Iron
* Percent Daily Values are based on a 2000 calorie diet.
CRISPY CHICKEN FILLETS
INGREDIENTS
Chicken
1 1/2 lb (675 g) skinless and boneless
chicken breasts, cut into 1/4-inch (1/2-cm)
thick strips
1 cup (250 ml) buttermilk (see note)
Breading
1/2 cup (125 ml) unbleached all-
purpose flour
1 tablespoon (15 ml) chili powder
1/2 teaspoon (2.5 ml) garlic powder
3 eggs, lightly beaten
2 1/2 cups (625 ml) panko breadcrumbs
3 tablespoons (45 ml) olive or canola oil
Salt and pepper
PREPARATION
Chicken
1. In a bowl, combine the chicken with the buttermilk. Refrigerate for 4 hours or overnight.
Breading
2. In a shallow bowl, combine the flour, chili powder, and garlic powder. Season with salt and
pepper.
3. Place the eggs in a second bowl and the breadcrumbs in a third bowl.
4. Drain the chicken strips and dredge in the flour mixture. Dip in the eggs and shake to
remove any excess. Press in the panko to coat thoroughly.
Freezing
5. Freeze the chicken strips on a baking sheet lined with parchment paper. Cover with plastic
wrap and freeze for about 4 hours or until the strips are frozen. Place the strips in sealable
freezer plastic bags.
Cooking
6. In a non-stick skillet, brown the frozen chicken strips in the oil for about 3 minutes on each
side over medium heat. Finish cooking in the middle of a 180 °C (350 °F) preheated oven
for about 5 minutes or until the chicken is cooked. Serve with a dipping sauce .
NutritionFacts
Serving Size:
1
oz (28ggrams)
Amount Per Serving
Calories from Fat 2.3
Calories 27.5
% Daily Value*
0%
Total Fat 0.3ggrams
0%
Saturated Fat 0ggrams
Trans Fat 0ggrams
6%
Cholesterol 17.5mgmilligrams
1%
Sodium 18.8mgmilligrams
0%
Total Carbohydrates 0ggrams
0%
Dietary Fiber 0ggrams
Sugars 0ggrams
Protein 6ggrams
0%
Vitamin A
0.5%
Vitamin C
0%
Calcium
0.5%
Iron
* Percent Daily Values are based on a 2000 calorie diet.
Tuna Canapes
Ingredients
Tinned tuna
mayonnaise
salt
pepper
fita crackers
Method
1. Mix together the tuna, mayo and sweetcorn in a mixing bowl.
2. Season to taste
per serve
Kilojoules 719.648 kj
Calories 172 kcal
Protein 9.03 g
Carbohydrate 23.41 g
Sugar 2.34 g
Fat 4.38 g
Saturated Fat 0.875 g
Monounsaturated Fat 1.158 g
Polyunsaturated Fat 1.887 g
Cholesterol 34 mg
Fibre 1g
Sodium 412 mg
Potassium 97 mg
Last updated: 16 Oct 14 06:10 AM
Source: FatSecret Platform API
Directions
1. At least 1 day before you plan to make the fried rice, place the rinsed rice in a heavy, medium-sized
saucepan. Add 2 cups of cold water and salt, to taste. Bring to a boil over high heat. Cover, and
cook at a gentle boil until the water has cooked down to the level of the rice. With a spoon (not a
fork), stir the rice well. Cover, and reduce the heat to low. Continue to cook for about 15 minutes,
or until the rice is tender. Fluff with a fork. Cool to room temperature before covering and
refrigerating for 24 hours.
2. Break up any clumps of the cold rice with your fingers and set aside. In a small bowl, stir together
the oyster sauce and soy sauce and set aside.
3. Coat a large, nonstick skillet with nonstick vegetable spray and set over medium-high heat. When
the skillet is hot, add the eggs, swirling them around to make sure they coat the whole bottom of the
pan. Cook, without stirring, and adjusting the heat as necessary, until the eggs are firm and cooked
through but not yet starting to brown, lifting the skillet and tilting it so that the eggs cook evenly.
Slide the eggs onto a plate and when they have cooled, cut into small pieces and set aside.
4. Return the skillet to the burner and heat the oil over high heat. When it is hot, add the peas and
scallions, and cook, stirring constantly, until the scallions are limp, about 1 minute. Stir in the rice,
sauce mixture, eggs and roast pork until well mixed.
Nutrition Facts
Serving Size: 1 cup
% Daily Values*
Total Fat 12.34g 19%
Saturated Fat 2.251g 11%
Polyunsaturated Fat 5.344g
Monounsaturated Fat 3.776g
Cholesterol 103mg 34%
Sodium 822mg 34%
Potassium 202mg
Total Carbohydrate 41.7g 14%
Dietary Fiber 1.4g 6%
Sugars 1.5g
Protein 12.47g
Vitamin A 6% Vitamin C 6%
Calcium 4% Iron 15%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or
lower depending on your calorie needs.
Lumpiang Gulay
Ingredients:
1 cup vinegar
1 small onion, minced
1/4 teaspoon black ground pepper
½ teaspoon salt
½ cup sugar
1 piece cayenne pepper (Siling Labuyo) - optional
Procedure:
NutritionFacts
Serving Size:
4
Introduction:
Culinary is an essential life skill that can be learnt any stage in life. Whether your just
embarking on cooking for yourself or a young adult transforming into a budding
chef, we’ll teach you how to cook with confidence. The class is entirely hands on and
taught in small sized groups, so you develop and practice with guidance from our expert
chefs and produce your own meals that you can share with your family and friends.
You will learn fundamental skills such as chopping, slicing and dicing, get to know your
brunoise to your batons and confidently use knives to make cooking easy. You will make a
number of delicious yet simple dishes to create a portfolio of recipes you can use on a
weekly basis.
You will be cooking with a variety of meats, vegetables, pulses and grains to broaden your
experience of all food types and flavours. You will learn a range of techniques, such as
boiling, poaching, frying, roasting, steaming. Even experienced cooks struggle with
mastering the art of cooking even ‘apparently’ simple dishes such as rice, so in this class
you will learn to cook perfect rice in 10 minutes – steamed, boiled or stir-fried. You will
also learn to cook other dishes such as a sizzling stir fry, chilli con carne, a tomato, olive,
garlic pasta sauce and a tasty bread and butter pudding to complete your three courses.
This one day Introduction to Cooking class will help you become a confident and
competent cook or even a budding chef! Let this new cookery journey change your life and
discover your hidden talents.
Fruit Salad
Ingredients
Steps to Make It
NutritionFacts
Fresh Fruit Salad
Serving Size:
1
cup (162ggrams)
Amount Per Serving
Calories from Fat 4.3
Calories 97
% Daily Value*
1%
Total Fat 0.5ggrams
0%
Saturated Fat 0.1ggrams
Trans Fat 0ggrams
Polyunsaturated Fat 0.2ggrams
Monounsaturated Fat 0.1ggrams
0%
Cholesterol 0mgmilligrams
0%
Sodium 2.6mgmilligrams
10%
Potassium 364mgmilligrams
8%
Total Carbohydrates 24ggrams
13%
Dietary Fiber 3.3ggrams
Sugars 16ggrams
Protein 1.4ggrams
1.9%
Vitamin A
120%
Vitamin C
2%
Calcium
2.9%
Iron
* Percent Daily Values are based on a 2000 calorie diet.
INGREDIENTS
Chicken
1 1/2 lb (675 g) skinless and
boneless chicken breasts, cut into
1/4-inch (1/2-cm) thick strips
1 cup (250 ml) buttermilk (see
note)
Breading
1/2 cup (125 ml) unbleached
all-purpose flour
1 tablespoon (15 ml) chili powder
1/2 teaspoon (2.5 ml) garlic powder
3 eggs, lightly beaten
2 1/2 cups (625 ml) panko breadcrumbs
3 tablespoons (45 ml) olive or canola oil
Salt and pepper
PREPARATION
Chicken
2. In a bowl, combine the chicken with the buttermilk. Refrigerate for 4 hours or
overnight.
Breading
5. In a shallow bowl, combine the flour, chili powder, and garlic powder. Season with
salt and pepper.
6. Place the eggs in a second bowl and the breadcrumbs in a third bowl.
7. Drain the chicken strips and dredge in the flour mixture. Dip in the eggs and shake
to remove any excess. Press in the panko to coat thoroughly.
Freezing
6. Freeze the chicken strips on a baking sheet lined with parchment paper. Cover with
plastic wrap and freeze for about 4 hours or until the strips are frozen. Place the
strips in sealable freezer plastic bags.
Cooking
7. In a non-stick skillet, brown the frozen chicken strips in the oil for about 3 minutes
on each side over medium heat. Finish cooking in the middle of a 180 °C (350 °F)
preheated oven for about 5 minutes or until the chicken is cooked. Serve with a
dipping sauce .
NutritionFacts
Serving Size:
1
oz (28ggrams)
Amount Per Serving
Calories from Fat 2.3
Calories 27.5
% Daily Value*
0%
Total Fat 0.3ggrams
0%
Saturated Fat 0ggrams
Trans Fat 0ggrams
6%
Cholesterol 17.5mgmilligrams
1%
Sodium 18.8mgmilligrams
0%
Total Carbohydrates 0ggrams
0%
Dietary Fiber 0ggrams
Sugars 0ggrams
Protein 6ggrams
0%
Vitamin A
0.5%
Vitamin C
0%
Calcium
0.5%
Iron
* Percent Daily Values are based on a 2000 calorie diet.
Tuna Canapes
Ingredients
Tinned tuna
mayonnaise
salt
pepper
fita crackers
Method
1. Mix together the tuna, mayo and sweetcorn in a mixing bowl.
2. Season to taste
Nutrition Facts
Serving Size: 1 serving (75 g)
per serve
Kilojoules 719.648 kj
Calories 172 kcal
Protein 9.03 g
Carbohydrate 23.41 g
Sugar 2.34 g
Fat 4.38 g
Saturated Fat 0.875 g
Monounsaturated Fat 1.158 g
Polyunsaturated Fat 1.887 g
Cholesterol 34 mg
Fibre 1g
Sodium 412 mg
Potassium 97 mg
Last updated: 16 Oct 14 06:10 AM
Source: FatSecret Platform API
Directions
5. At least 1 day before you plan to make the fried rice, place the rinsed rice in a heavy,
medium-sized saucepan. Add 2 cups of cold water and salt, to taste. Bring to a boil over
high heat. Cover, and cook at a gentle boil until the water has cooked down to the level of
the rice. With a spoon (not a fork), stir the rice well. Cover, and reduce the heat to low.
Continue to cook for about 15 minutes, or until the rice is tender. Fluff with a fork. Cool to
room temperature before covering and refrigerating for 24 hours.
6. Break up any clumps of the cold rice with your fingers and set aside. In a small bowl, stir
together the oyster sauce and soy sauce and set aside.
7. Coat a large, nonstick skillet with nonstick vegetable spray and set over medium-high heat.
When the skillet is hot, add the eggs, swirling them around to make sure they coat the
whole bottom of the pan. Cook, without stirring, and adjusting the heat as necessary, until
the eggs are firm and cooked through but not yet starting to brown, lifting the skillet and
tilting it so that the eggs cook evenly. Slide the eggs onto a plate and when they have
cooled, cut into small pieces and set aside.
8. Return the skillet to the burner and heat the oil over high heat. When it is hot, add the peas
and scallions, and cook, stirring constantly, until the scallions are limp, about 1 minute.
Stir in the rice, sauce mixture, eggs and roast pork until well mixed.
Nutrition Facts
Serving Size: 1 cup
% Daily Values*
Total Fat 12.34g 19%
Saturated Fat 2.251g 11%
Polyunsaturated Fat 5.344g
Monounsaturated Fat 3.776g
Cholesterol 103mg 34%
Sodium 822mg 34%
Potassium 202mg
Total Carbohydrate 41.7g 14%
Dietary Fiber 1.4g 6%
Sugars 1.5g
Protein 12.47g
Vitamin A 6% Vitamin C 6%
Calcium 4% Iron 15%
Introduction:
Cooking involves knowledge of ingredients and equipment, the use of skills and
techniques and the ability to plan and safely organise food preparation, usually within
budget and time constraints. The Activity units associated with each of the three modules
of the cookery course build a comprehensive programme of study that will benefit students
wanting to make progress in the subject for whatever reason they become involved.
The course makes extensive use of the Wiki Cookbook and Wikipedia as sources of
information and each assignment in the Activity units is based on a recipe, techniques and
ingredients in the Cookbook. The practical cooking assignment is a crucial part of the
Activity unit. There is no substitute for “hands on” experience: words and pictures cannot
convey the feel, taste and smell of food, yet it is these sensations which are the very
essence of gastronomy.
Cooking is one of those everyday words that everyone knows; but what does it really mean?
At its most basic, cooking means applying heat to food. Cooking is as much about the ways
heat changes the food as it is about the heat itself. That's because heating food does more
than just make it hotter.
Cooking can affect the color of foods, too. Green vegetables (like green beans) first brighten
when cooked, but they eventually take on a drab olive hue if they're cooked for too long.
Cooking food causes other, less obvious, changes, too. Nutrients like vitamins can be
destroyed or leached out, literally cooked away. Anytime you boil vegetables, some nutrients
naturally dissolve into the cooking water or into the air via steam. Flavors can be lost in this
same way, too. When you smell the aroma of food cooking, what you're smelling are the
flavor compounds evaporating into the air.
Republic of the Philippines
QUIRINO STATE UNIVERSITY
Dipintin, Maddela, Quirino
NARRATIVE
REPORT
in
KITCHEN
ESSENTIALS AND
BASIC FOODS
Submitted by:
NARRATIVE
REPORT
in
KITCHEN
ESSENTIALS AND
BASIC FOODS
Submitted by: