College Cooking 101

Index
RECIPES:
• Breakfast, Lunch, Dinner, Sides & Salads, Snacks & Light
Meals, and Desserts

TIPS:
• Nutrition Basics
• Conversions and Abbreviations
• What you need in your kitchen
• Egg Tips
• What you need to stock in your pantry
• Great Ways to eat well during lunchtime
• Terms: Cooking, Mixing, & Cutting
• How much fat do you need in one day
• Crock Pot Cooking
• How to boil water
• Tips for Safe Cutting
• High fiber foods
• Fast food tips
• 10 Super foods for health
• Food Banks and other resources available
Sponsored by IPFW/Parkview Health & Wellness Clinic and IPFW Department of
Athletics/Recreation, & Intramural Sports
www.ipfw.edu/health

1
 Back to Nutrition Basics
1. EAT 3 MEALS AND 2-3 SNACKS DAILY. Make time for meals.
Eating 3 meals per day plus snacks will give you energy that will last
all day ad keep your metabolism active. Pack healthy portable
snacks such as fruit or a granola bar when you are on the go.
2. BUILD MEALS AROUND COMPLEX CARBOHYDRATES.
Carbohydrate foods are the main fuel source for the mind and
muscles. Complex carbohydrate sources are: whole wheat breads,
cereals, pasta, and rice, beans, potatoes and other starchy
vegetables.
3. INCLUDE PROTEIN SOURCES AT EACH MEAL. Protein sources
provide essential amino acids, which are building blocks for body
tissue. Lean sources include: non-fat or 1% milk, yogurt, low fat
cheese, skin free poultry, seafood, lean red meats, tofu, soy, egg
whites, and beans.
4. LIMIT HIGH FAT FOODS. Fats provide essential fatty acids, which
help transport nutrients and provide energy. Some fat is fine, yet
too much may provide extra calories to cause weight gain.
5. LIMIT HIGH SUGAR FOODS. High sugar foods like soda pop,
candy, and desserts are high in calories and very low in nutrients.
6. STAY HYDRATED. Proper hydration is important for healthy skin
and organs. Drink water even if you are not thirsty. If you wait until
you are thirsty, then you are already partially dehydrated. Pack a bottle
of water in your backpack.
7. A REGISTERED DIETITIAN CAN HELP. There are 2 Dietitians
on staff at the IPFW/Parkview Health & Wellness Clinic. Call 481-
5758 or e-mail kieferj@ipfw.edu for an appointment. Free for IPFW
students. The Health Clinic is also available to students for a small fee.
To schedule an appointment with the Health Clinic call 481-5748.

2
 Conversions & Abbreviations

Tbsp. = tablespoon tsp. = teaspoon

c. = cup oz. = ounce
pt. = pint qt. = quart
lb. = pound pkg = package

3 tsp. ………….… 1 Tbsp. 2 Tbsp. ………….…1/8 cup

4 oz. ……………....1/2 cup
8 oz. ……………...…1 cup
2 cups …………….. 1 pint
2 pints ………..…. 1 quart
1 quart ...…………..4 cups
1 gallon …………..4 quarts
4 Tbsp. …………….. ¼ cup
8 Tbsp. ……………...½ cup
5 Tbsp. + 1 tsp. ……1/3 cup
12 Tbsp. …………… ¾ cup
16 Tbsp. …………….. 1 cup

What You Need In Your Kitchen

• A set of pots and pans with lids (1 qt, 2qt, stock pot, and a frying pan).
• Flat spatula for turning eggs, pancakes, grilled cheese and much more in
the frying pan.
• Mixing spoons and rubber spatula.
• It is always a good idea to have a cake pan and cookie sheet on hand.
• Measuring spoons and measuring cups.
• Plastic containers for storing leftovers!!!
• A few mixing bowls.
• A good set of cutting knives.
• Serving spoons.

3
 College Cooking 101
Egg Tips
Eggs are a good source of protein, iron, vitamins A and D, and
riboflavin. There are about 75 calories in the average egg. Even
though eggs have gotten a bad rap, they are still essential to your
diet. The protein is concentrated in the egg white. The fat and
cholesterol is in the yolk. You should limit egg yolks to no more
than 4 per week.

Keep your eggs refrigerated!

Cooling eggs immediately after hard boiling will stop eggs from
cooking and make peeling easier. Plus cooling eggs quickly will
eliminate the green ring that forms around the yolk.

When making scrambled eggs or an omelet, use a ratio of 1whole

egg: 2 egg whites. This will cut down on fat and cholesterol and
still keep some of the flavor.

To separate an egg means to separate the egg white from the yolk.
You can buy an egg separator or you can do it on your own. To
separate an egg, after cracking egg, hold the egg upright, pointiest
end on top, as you open it. Be careful that the yolk stays in the
bottom half of the eggshell as you let the white fall into a bowl.
Carefully transfer the yolk into the other half of the eggshell,
letting more egg white drip into the bowl.

4
 Breakfast
Scrambled Eggs
4 eggs
non-stick cooking spray or 1 Tbsp margarine
¼ cup skim milk
salt and pepper

1. Crack eggs into medium size bowl.

2. Add milk. Whisk or mix with a fork until blended.
3. Put burner on a low heat. If using margarine, melt in a frying pan over heat or spray
with cooking spray.
4. Pour egg mixture into pan. Let it sit for about 15 seconds.
5. Keep stirring and pulling egg mixture to center of pan with spatula, breaking up
larger pieces. Sprinkle with salt and pepper, if desired. Eggs should not be runny.

Serves 2; Per serving: 210 calories, 13.5 grams protein, 2.5 grams carbohydrate, 15 grams fat
Source: Eating Well On Campus

Scrambled Egg Pockets

1 small tomato, chopped
1 small red onion, chopped
½ green bell pepper, chopped
6 eggs, slightly beaten
½ tsp. dried oregano
Dash of salt
2 pita breads ( 6-inches in diameter) cut in half and open to form pockets
Add any other ingredients desired.
1. Spray pan with non-stick cooking spray. Cook all vegetable for about 3 minutes or
until tender.
2. Beat oregano and salt into eggs. Pour into pan.
3. Follow directions for scrambled eggs above. Cook for 3-5 minutes or until eggs are
thickened throughout but still moist.
4. Spoon into pita.
Serves: 4
Source: Ten-Minute Meals Five-Minute Workouts

5
 What To Stock in Your Pantry
• BEANS, CANNED. Beans are an excellent source of fiber and
protein. Include a variety such as black, red kidney, white, and pinto.
Don’t forget to add some cans of fat-free refried beans.

• TOMATO. Tomato-based pasta sauce is a great staple for quick

meals. Canned tomatoes, tomato sauce, tomato paste and salsa can also
be used to enhance a variety of dishes such as soups and stews.

• RICE. You can stock either regular or instant rice in your pantry.
Brown rice has the most nutrients. However, if buy quick brown rice,
some of the nutrient may have been lost during processing.

• PASTA. Stockpile pasta; it’s quick to cook. There are

many varieties such as fettuccini, penne, spaghetti, orzo,
macaroni, and many more.

• HERBS. Although fresh herbs are much more

flavorful than dried, they’re not always
convenient. Some herbs, particularly sage
leaves, bay leaves, oregano, thyme,
rosemary, mint, and marjoram, transfer their
flavors relatively well from the fresh to the
dried.

• SPICES. Purchase spices in small quantities so they don’t lose their

flavor before being used. Some spices to have on hand are: garlic powder,
garlic salt, onion powder, pepper, salt, nutmeg, oregano, Italian
seasoning, cayenne pepper, thyme, paprika, and basil.

• SWEETENERS & FLAVORS. Honey, sugar, brown sugar,

powdered sugar, vanilla extract, and packets of any type of artificial
sweetener are essential to have on hand.

• OTHER. Baking powder, baking soda, canned fruits and

vegetables, canned tuna, cream of mushroom, cream of chicken,
vinegar, canola or olive oil, broth or bouillon cubes, non-stick cooking
spray.

6
 Breakfast
Breakfast Casserole
12oz ( ½ bag) frozen Ore Ida O’Brien Potatoes (hash browns with onions & peppers)
½ c. reduced-fat shredded cheddar cheese
2 oz. lean ham or Canadian bacon
2 whole eggs
4 egg whites
2 Tbsp skim milk
2 Tbsp Dijon mustard
¼ tsp thyme
sprinkles of pepper

1. Preheat oven to 375° F and spray baking dish with non-stick spray.
2. Place frozen potatoes in the bottom of an 8x8 baking dish. Break up large chunks.
3. Cut the meat into small bite size pieces.
4. Sprinkle the meat and cheese over the potatoes
5. Whip eggs, egg whites, milk, Dijon mustard, and thyme in a small bowl, pour over
potatoes evenly and then top with pepper
6. Place in oven uncovered for 40 minutes.
Serves: 4; Nutrition information for 1 cup of casserole: 165 calories, 14 grams protein, 16
grams carbohydrate, 4.5 grams fat
Source: Lickety-Split Meals for Health Conscious People On the Go!

Breakfast Muesli
1 cup quick rolled oats
½ cup apple juice
1 8-ounce can crushed pineapple in juice
1 small red apple
1 8-ounce container vanilla-flavored yogurt

1. In a medium-size bowl, combine the oats, apple juice, and crushed pineapple with its
juice. Cover and refrigerate the muesli several hours or over-night
2. Just before serving, coarsely shred the apple. Stir the apple and yogurt into the
muesli. Serve with milk and honey or brown sugar, if desired.

Meusli is the invention of a Swiss nutritionist. It is a mixture of uncooked rolled oats that
have been moistened with water and, often, nuts and dried fruit. Just before it is eaten, milk
and fresh fruit are stirred into this healthful concoction. Honey can also be added to
mixture.
Source: Candace Murray, IPFW Student Housing RA

7
 College Cooking 101
Lunchtime: Great Ways To Eat Well… Every Day

1. Enjoy a small, portable lunch. Use an insulated lunch bag to keep a sliced
turkey sandwich, a small apple and some fresh veggies cold while you are
away from home.
2. Save time, money and energy by preparing extra portions the night before.
Fill a container with leftover vegetables like broccoli, green beans or
tomatoes. Toss in some protein such as sliced turkey, sliced chicken or
string cheese, along with a piece of fruit and a few crackers.
3. Enjoy a nice sandwich. Whether you make your own sandwich or order
one on the go, put plenty of veggies on it.
4. Have a breakfast for lunch. There’s no reason you can’t eat breakfast in
the afternoon. Experiment with a bowl of cereal and an egg white and
vegetable omelet.
5. Take advantage of a frozen meal every now and then. Try some of the
leaner entrees with controlled portions. Keep in an insulated bag until
ready to eat. There are usually community microwaves located on
campus.
6. Canned soups. Some soups come in a ready to eat container. These
containers are usually smaller in size. This is a good way to control how
much you eat.
7. Make your own chicken or tuna salad. If you are on the go without a
refrigeration or heat source, you can open a pouch of tuna or chicken, and
put it on some bread for a sandwich. Save condiment packets from
restaurants to garnish sandwich. Eat with a piece of fruit.
8. Who says you can’t order a kid’s meal. If you have to stop at a fast food
restaurant, then order a kid’s meal. The portions are reasonable and fast
foods restaurants are now offering other side options like milk or fruit.

8
 Lunch
Bean Burritos
4 flour tortillas
1 (16oz) can fat-free refried beans
½ cup salsa
½ cup low-fat shredded cheddar cheese

1. Divide beans between tortillas, top with salsa and cheese.

2. Roll tortilla, tucking in at the ends
3. Heat burritos on high for one minute and the cheese will melt.
Serves 4; Per serving: 290 calories, 15 grams protein, 49 grams carbohydrate, 6 grams fat
Source: Eating Well On Campus

Hard Boiled Eggs

4 eggs
water

1. Put eggs in saucepan. Cover with water.

2. Heat water to a boil. Lower temperature and cover. Let simmer for 10 minutes.
3. Drain out hot water and run cold water over eggs. Refrigerate.

Serves 4; Per serving: 74 calories, 6 grams protein, .5 grams carbohydrate, 6 grams fat
Source: Eating Well On Campus

Egg Salad
4 hard boiled eggs, peeled and chopped
4 Tbsp low-fat mayonnaise
Chopped celery and chopped onion (optional)
Salt and pepper

1. place chopped eggs in medium size bowl. Add mayonnaise and mix well.
2. Add celery and onion, mix well.
3. Season with salt and pepper. Eat as is or put on bread for a sandwich.
Serves 4; Per serving: 133 calories, 6 grams protein, 4 grams carbohydrate, 7 grams fat
Source: Eating Well On Campus

9
 College Cooking 101
Cooking Terms
Baste: To spread, brush or spoon water, melted fat or other liquid, such as
chicken broth, over food to keep the surface moist and add flavor.

Blanch: To boil in water for a short time and then plunge into cold water, or to
pour boiling water over food, then drain it almost immediately. Often
used to preserve color in vegetables or to loosen the skin of tomatoes.

Boil: To cook in boiling water or other liquid. Liquid is at a “boil” when large
bubbles rise continuously to the top.

Marinate: To let foods stand in a liquid mixture. Refrigerate, covered, if

marinating more than two hours.

Poach: To cook in water, broth or other liquid that is just below the boiling
point.

Roast: To cook by dry heat in the oven.

Sear: To brown surfaces quickly over high heat, usually in a hot skillet. Often
an instruction at the beginning of meat preparation.

Simmer: To cook in liquid at a low temperature. Be sure the liquid does not
boil.

Steam: To cook, covered, over a small amount of boiling liquid so the steam
formed in the pan does the cooking.

Saute: To cook briskly in a small amount of fat, usually in a skillet on top of

the stove. Same thing as pan-fry.

10
 Lunch
Baked Potato

4 baking potatoes (Idaho is good for baking)

1. Preheat oven to 450° F.

2. Scrub potatoes and pat dry.
3. Poke holes in the potato with a fork.
4. Bake in center of oven, directly on oven rack for 45-60 minutes.

To Microwave:
1. Scrub potato and pat dry.
2. Poke holes in the potato with a fork.
3. Place potatoes on a microwave safe plate in the microwave.
4. Microwave on high for 12-15 minutes.

Serves 4; Per serving: 220 calories, 4.5 grams protein, 51 grams carbohydrate, 0 grams fat
Source: Eating Well On Campus

Veggie & Cheese Stuffed Baked Potatoes

1 large potato
1 cup California blend broccoli, cauliflower & carrots
¼ cup reduced-fat shredded cheese

1. Scrub potato thoroughly and pierce 3 or 4 times with a fork. Place in microwave on
high for 4-5 minutes. Cook more if necessary. Set aside.
2. Place vegetables in a microwave safe dish. Cover and cook for 6-8 minutes on high.
3. Split potato open and top with vegetables (overflowing the spud!)
4. Sprinkle cheese on top and microwave whole potato for 1 more minute to melt the
cheese.
5. Top potato with pepper and light sour cream if desired.

Serves 1; Per serving: 235 calories, 14 grams protein, 37 grams carbohydrate, 3 grams fat
Source: Lickety-Split Meals for Health Conscious People On the Go!

11
 College Cooking 101
Mixing Terms
Beat: To make a mixture smooth or to introduce air by using a brisk, regular
revolving motion that lifts the mixture over and over.
Blend: To combine two or more ingredients by mixing thoroughly.
Fold: To combine by using two motions: (1) cutting vertically through the mixture
and (2) turning over and over by sliding the implement across the bottom of the
mixing bowl with each turn of he bowl. Usually accomplished with a spatula,
and usually used to incorporate light mixtures, such as egg whites, into other
mixtures, such as cake batter.
Mix: To combine ingredients in any way that evenly distributes them.
Stir: To mix foods with a circular motion for the purpose of blending
or obtaining uniform consistency.
Toss: To lightly blend ingredients by lifting them and letting
them fall back in the bowl.

Cutting Terms
Chop: To cut into small pieces with a sharp knife.
Cube: To cut into small squares of equal size.
Dice: To cut into small cubes. Size may be specified in recipe.
Grate: To cut food into very fine particles by rubbing on a grater. Spray a grater
with non-stick spray to help in cleanup.
Grind: To cut food into tiny particles by pushing through a food grinder, or by
crushing with a mortar and pestle. Also can be accomplished in a food
processor.
Julianne: To cut into thick long strips.
Sliver: To slice into long, then strips.

12
 Lunch
Sloppy Joes

1 lb. hamburger (at least 85% lean)

12-oz bottle chili sauce or can Manwich sauce
hamburger buns

1. Brown hamburger, drain well. Add chili or Manwich sauce and heat.
2. Serve over hamburger buns.
Serves 4

Turkey Spinach and Apple Wrap

1 Tbsp. reduced-fat mayonnaise

2 tsp. honey mustard
2 whole-wheat wraps or flour tortilla
2 cups baby spinach leaves
4 thin slices turkey breast (4 ounces)
¼ Granny Smith apple, sliced paper thin

1. Combine mayonnaise and mustard.

2. Lay out both wraps, spread mayonnaise mixture on wraps and arrange a layer of
greens on top.
3. Top each with half the turkey. Evenly divide apple slices and lay across turkey.
4. roll and wrap tightly, best if covered with plastic wrap and refrigerated 4 hours before
serving (but not necessary.)

Serves 2
Parkview Health: Jenny Laird, MS, RD

Personal Pizzas

1 Engish muffin
1 can pizza sauce
Desired pizza toppings

1. Place a few Tablespoons of pizza sauce on English muffin and spread around.
2. Top with pizza toppings.
3. Toast in toaster oven or broil for 3-5 minutes in oven (Check often so it doesn’t burn).

Serves 1

13
 College Cooking 101
How many fat grams can I have in one
day?
It is recommended to consume between 30 and 60 grams of fat per day
depending on your health needs

If you are less active and/or want to lose weight, choose closer to 30 grams of fat
per day.

If you are more active and/or want to maintain weight, choose closer to 60 gram
of fat per day.

If you change from drinking 2 cups of 2% milk each day, to drinking 2 cups of skim
milk each day, you’ll lose:
A. 6 pounds in a year
B. 10 pounds in a year
C. 12.5 pounds in a year

Answer: C. 12.5 pounds in a year!!!!

(Lickety-Split Meals)

• Whole milk has 8 grams of fat per 1 cup

• 2% milk has 5 grams of fat per 1 cup
• 1% milk has 3 grams of fat per 1 cup
• Skim milk has 0 grams of fat per 1 cup

Only the fat is taken out of milk. All of the vitamins and minerals are the same
for each type of milk. For example, the calcium in 1 cup of whole milk is the
same as the amount of calcium in 1 cup of skim milk.

14
 Dinner
Baked Ziti
15 oz. low-fat ricotta cheese
8 oz. part-skim shredded mozzarella cheese
1 lb. ziti
26 oz. or 32 oz. jar of spaghetti sauce
2 Tbsp. grated Parmesan cheese

1. Preheat oven to 350° F. Cook ziti as directed on box and drain well.
2. Combine zit, ricotta, and mozzarella cheese.
3. Spread half of ziti mixture into bottom of a large casserole dish. Pour 1 cup of sauce
on top and sprinkle with half of the Parmesan cheese. Repeat this layer.
4. Cover with foil for oven, plastic wrap for microwave oven.
5. Bake at 350° F. for 25 minutes, remove foil and continue baking for another 15
minutes. Or, cover with plastic wrap and microwave for 10 minutes. Uncover, and
microwave for an additional 5 minutes.

Serves 6-8 (1 cup per serving); Per serving: 406 calories, 22 grams protein, 52 grams
carbohydrates, 11 grams fat
Source: Eating Well On Campus

Whole Wheat Garlic Bread

4 slices whole wheat bread
I Can’t Believe It’s Not Butter spray
oregano
garlic powder
Parmesan cheese

1. Place bread on cookie sheet. Spray with 4 sprays each

slice.
2. Sprinkle oregano, garlic powder, and Parmesan cheese on
bread
3. Broil in oven 1-2 minutes, then flip and toast for 1 more
minute. You could also toast in toaster oven.

Serves 4; Per serving: 75 calories, 3 grams protein, 13 grams carbohydrate, 1.5 grams fat
Source: Lickety-Split Meals for Health Conscious People On the Go!

15
 Dinner
Tuna Noodle Casserole
8oz. noodles
1 6oz can tuna
1 can cream of mushroom soup
½ soup can of milk
Optional: peas, celery, green peppers, bean sprouts, cheese cubes, grated Parmesan, almonds
Seasonings: salt, pepper, basil, curry, paprika

1. Cook noodles.
2. Heat soup, milk, tuna.
3. Mix with noodles, Add optional ingredients as desired.
4. This can be served as, if you are in a hurry or you can bake for 20 minutes in 350° in
oven to allow flavors to blend.
Serves 3-4
Source: The Athlete’s Kitchen

Six –Layer Dinner

You can cook this dinner in a skillet on top of the stove, or bake it in a casserole. If you don’t
have all the ingredients simply skip the layer.
1 lb. lean hamburger
4 potatoes, ¼ inch slices
2 large carrots, ¼ inch slices
1 large onion, ¼ inch slices
1 lb. can tomatoes, chunk
1 green pepper, ¼ inch slices
salt & pepper
Optional: pinch of basil and sprinkle of garlic powder

1. Brown the hamburger in skillet and drain the grease.

2. Layer the remaining ingredients in the order given.
3. Cover and simmer for 30 minutes, or bake for 45 minutes at 350°.

Serves : 4
Source: The Athlete’s Kitchen

16
 Dinner
Hectic Day macaroni
1 lb. lean hamburger
4 cups cooked macaroni, hot
1 15oz can tomatoes, chopped
½ cup tomato sauce
salt & pepper

1. Brown the hamburger in skillet and drain the grease.

2. Add remaining ingredients, mix well and cook over low heat until mixture is hot.

Serves: 4-5
Source: “If I gotta Cook, Make It Quick” cookbook, Shelley Platt

Plain Baked Chicken

4 boneless skinless chicken breast
Nonstick spray oil
1-2 tsp. olive oil
Salt, pepper, garlic powder, paprika

1. Coat bottom of the glass baking dish with cooking spray and rub some oil on chicken
breast to prevent them from drying out.
2. Sprinkle breast with seasonings
3. Bake in oven at 350° for 30 minutes, turning every 10 minutes, or microwave for 12-15
minutes.

Serves: 4; Per Serving: 140 calories, 26 gms protein, 0 grms carbohydrates, 3 gms fat.
Source: Eating Well On Campus

Oven Fried Chicken

4 boneless skinless chicken breast
¼ cup skim milk
½ cup grated Parmesan Cheese
½ cup cornflakes, crumbled
salt and pepper

1. Coat bottom of baking dish with cooking spray, combine crumbs and cheese in bowl
2. Dip chicken in milk and then cover with cheese mixture – place in baking dish.
3. Bake in oven at 350° for 30 minutes, turning every 10 minutes, or microwave for 12-15
minutes.

Serves: 4; Per Serving: 140 calories, 26 gms protein, 0 grms carbohydrates, 3 gms fat.
Source: Eating Well On Campus

17
 College Cooking 101
Crock Pot Cooking Tips
By Sherry Frewerd - 'Family Crock Pot Recipes'

You do not need to fear your crock pot. There are so many easy and delicious recipes
available now, you can create practically any dish in your crock pot and have it waiting
for you when you arrive home from work/school. Gone are the days of mushy veggies
and tasteless meat. Here are some tips to help you create the crock pot meal of your
dreams.

Suggestions for using your Crock Pot:

• Once you have everything in your crock pot and the top is on, leave it alone. You
do not need to tend to the pot while it's cooking, and stiring isn't called for in most
recipes.

• Generally, most crock pot recipes call for 6-8 hours on low and/or 4 hours on
high. You needn't worry about turning off the crock pot at exactly 8 hours after
cooking on low because the temp is so low your food shouldn't burn.

• Make sure to thaw any frozen ingredients before putting them in your crock pot. If
you are in a hurry, and have forgotten to thaw your frozen ingredient, just add a
cup of warm water or broth to prevent 'shocking' your dish.

• To speed up your cooking time, put some aluminum foil under your crock pot lid.
You'll keep the heat in your crock pot and make cooking more efficient.

• It isn't necessary to brown meat before putting into your crock pot, but you'll find
that your dish will be more visually appealing if you brown meat first.

• Add ground herbs near the end of cooking time to avoid having them lose flavor
over long cooking times.

• Add rice or pasta during the last 30 minutes of cooking to avoid mushy
outcomes.

http://familycrockpotrecipes.com/CrockPotCookingTips.html

18
 Dinner
Crockpot Fajitas

1 lb beef flank steak or skinless, boneless chicken

1 onion
1 green bell pepper
1 red bell pepper
1 yellow pepper
10 jalapeno pepper rings from a jar
1 tsp minced garlic
1 tsp ground cumin
1 15-ounce can kidney or pinto or black beans, drained and rinsed
1 pkg fajita seasoningmix
12 8” flour tortillas
fresh tomatoes, chopped
lettuce, chopped
light sour cream

1. Trim meat well and cut into thin strips place in slow-cooker.
2. Cut veggies into strips and place in slow-cooker.
3. Add jalapenos, garlic, cumin, beans and fajita seasoning to slow-cooker and cook on
LOW for 7-8 hrs or HIGH for 4-5 hrs.
4. warm tortillas, use slotted spoon to remove contents from slow-cooker and top with
your favorite toppings.

Serving: 2 fajitas using beef; 505 calories, 30 gms protein, 64 gms carbohydrate, 14 gms fat
Source: Lickety-Split Meals for Health Conscious People On the Go!

Slow-Cooker Spaghetti

1 (28-ounce) jar spaghetti sauce

20 frozen fully cooked meatballs, thawed
3 cups slightly cooked spaghetti

1. In slow-cooker, combine all ingredients, mix well

2. Cover and cook on LOW for 2-3 hours.

Serves: 6
Source: “If I gotta Cook, Make It Quick” cookbook, Shelley Platt

19
Mexican Casserole (Slow-Cooker)

1 (15-ounce) can black beans, rinsed and drained

2 (15-ounce) cans corn, drained
1 cup salsa
1 cup shredded cheddar cheese (can be 2% to reduce fat)

1. In slow-cooker, combine beans, corn and salsa; mix well.

2. Cover and cook on HIGH for 3 hours.
3. Sprinkle cheese over mixture. Cover and cook for another 10 minutes to melt.
4. Serve as is or on a tortilla.

Serves: 6-8
Source: “If I gotta Cook, Make It Quick” cookbook, Shelley Platt

The Easiest Stir-Fry Ever!

2 cups instant whole-grain brown rice

1 ¾ cup water (adjust according to package directions, rice brands vary)
1 small onion
3 skinless, boneless, chicken breast
1 Tbsp oil
2 bags (16 ounce) frozen mixed stir-fry vegetables (Freshlike Oriental
Blend, Sugar Snap Stir Fry or Pepper Stir Fry Mix)
1 jar (10 ounce) La Choy Sweet & Sour Sauce
½ cup slivered almonds or chopped walnuts or cashews

1. Place rice and water on stove. Cover and bring to a

boil. Reduce health to medium-low and set timer for
5 minutes. Then remove from health and allow to sit,
covered.
2. Cut onion into wedges and chicken into stips
3. Heat oil in nonstick pan. Add onion and chicken.
Cook until chicken is brown.
4. Add vegetables (no need to thaw) and cook 11-13
minutes to desired tenderness
5. Stir in Sweet & Sour sauce and nuts, let cook 2 more
minutes, then serve over brown rice.

Serves 6; 390 calories, 4 gms protein, 54 gms carbohydrate, 10 gms fat

Source: Lickety-Split Meals for Health Conscious People On the Go!

20
Santa Fe Chicken

1 Tbsp. oil
¾ lb boneless skinless chicken breast, cut into thin strips
1 (11-ounce) can sweet corn
1 cup chunky salsa
2 Tbsp. sliced ripe olives
1 cup broken tortilla chips (baked tortilla chips have less fat)
½ cup shredded cheese (2% cheese will have less fat)

1. Heat oil in pan over medium-high heat until hot. Add chicken; cook and stir 3-5
minutes until no longer pink.
2. Stir in corn, salsa and olives; simmer 3-5 minutes or until thoroughly heated, stirring
occasionally. Stir in chips; sprinkle with cheese.
3. Serve immediately

Serves: 4 – 1 cup servings; 350 calories, 26 gms protein, 28 gms carbohydrate, 15 gms fat
Source: Dinner In No Time, Pillsbury Classic Cookbook

Ranch-Style Kabobs

1 lb. Turkey, Pork, or Chicken, cube meat

2 zucchini, sliced 1 inch thick
1 red bell pepper, cut into 1 ½ inch piece
¼ cup light ranch dressing
non-stick cooking spray

1. Spray broiler pan with cooking spray thread cubed meat, zucchini, and bell pepper
pieces onto four 12-in metal skewers.
2. Brush each kabob with 1 Tbsp. salad dressing and then place kabobs in pan.
3. Broil 4-6 inches from heat for 10-12 minutes or until meat is golden brown and no
longer pink. Turning once halfway through cooking

Serves 4; 200 calories, 27 gms protein, 5 gms carbohydrate, 8 gms fat

Source: Dinner In No Time, Pillsbury Classic Cookbook

21
 College Cooking 101
How To Boil Water
By: Judy Walker

How do you know whether it's boiling? Big bubbles will rise from the bottom of the pot.
Big, not pinhead size. If it's bubbling a lot at the sides of the pot, too, this is what's called
a rolling boil.

You can't stir down a rolling boil, which means if you take a wooden spoon and stir
around the pot in a circular motion, the bubbles will keep coming up. Small bubbles can
be stirred down - made to disappear - this way.

One of the oldest pieces of cooking advice, more relevant than ever for weeknight
cooking: Put on a pot of water to boil as soon as you walk in the door. Turn the heat up
as high as it will go to achieve boiling. Salt the water if you're going to cook pasta.

By the time you chop some vegetables, the water will be boiling for pasta. Put the pasta
in boiling water carefully, please! Don't burn yourself. Look on the pasta package. Set a
timer for the least amount of time it says in the directions. (You can always cook
something longer if it's undercooked.) Stir it a few times.

Or throw in vegetables. After you put anything into boiling water, the bubbles will stop,
temporarily. Most recipes say to let the dish "return to the boil." This means leave it over
high heat until the big bubbles reappear. At this point, you usually turn down the heat to
maintain a simmer, which is small bubbles around the edge of the pan. A lazy simmer is
when one larger bubble plops to the surface just occasionally.

FACT: Water boils faster on an electric element than it does over gas flames. Some gas
flames may not turn down low enough to achieve a very low simmer. A flat iron plate,
called a flame diffuser, can sit directly over the fire. With a pan
on top of it, you can achieve lower heats for delicate sauces.

FACT: The more water in a pot, the more slowly it will boil.
Volume matters on this one. And don't think you can cook pasta
faster by cooking it in a little water. Italians say pasta should
have room "to swim." It needs room to roll around.

http://www.azcentral.com/home/food/cooking101/lesson1.html

22
 Dinner
Pesto Pasta Pronto
8 oz. uncooked fettuccine
1 (7 oz.) container pesto sauce
1 ½ oz. (1/3 cup) shredded Parmesan cheese
1. Cook the fettuccine to desired doneness as directed on package. Drain.
2. In a large bowl, combine hot cooked fettuccine and pesto sauce; toss gently. Place on
serving platter; sprinkle with Parmesan cheese

Serves 4; 480 calories, 16 gms protein, 44 gms carbohydrate, 27 gms fat

Source: Dinner In No Time, Pillsbury Classic Cookbook

Italian Bow Tie Bake

8oz. box uncooked bow tie pasta
1 jar garlic and onion spaghetti sauce
1 envelope Italian salad dressing
2 cups (8 oz.) shredded mozzarella cheese

1. Cook pasta according to directions and drain.

2. In a bowl, combine spaghetti sauce, salad dressing and add pasta, toss to coat.
Transfer to a greased shallow 2-quart baking dish.
3. Sprinkle with cheese. Bake, uncovered at 400° F for 15-20 minutes or unitl heated
through

Serves: 4
Source: ’04 Quick Cooking Cookbook

Broccoli Rice Casserole

1 ½ cup brown rice (cooked)
1 bag of frozen broccoli
1 small sour cream reduced fat
1 bag shredded Monterey Jack cheese
1 bag shredded cheddar cheese
1 onion... chopped
1 can condense mushroom soup
salt, pepper, paprika and spices (you enjoy) for taste...
1. Mix all ingredients together, except for cheddar cheese. After mixing sprinkle cheddar
cheese and paprika on top.
2. Bake at 350 for 35-40 minutes. Works great in a crock pot too...
Source: Carol Platt, IPFW ACCS

23
Mouthwatering Meatballs
-either make 24 homemade meatballs with hamburger (or ground turkey), onions, salt,
pepper, and bread crumbs (if you do this, they will take longer to cook); or grocery stores
have frozen Swedish meatballs in pkgs. of 24 that taste great - this is what I recommend.
¼ cup ketchup
¼ cup A-1 steak sauce
½ cup honey teriyaki sauce
1 white onion
1 stick butter, margarine, or other butter substitute
1 tsp. salt
1 tsp. pepper
1 ½ tsp. garlic
crock pot (or you can use a pan on the stove)

1. Cut up the onion, Sautee/melt the butter, onion, salt, pepper together. Add the garlic,
and sautee more.
2. Add the ketchup and A-1, then sauté for about 5 min. Pour some of the mix into the
crock pot (or if you are cooking on the stove - the pan), and then layer the meatballs
and mix, making sure some of the mix is on top.
3. Put the crock pot on either low or high (depending on how quickly you want to eat),
but watch it (hint: if you use the homemade meatballs, it will take longer. If the
crock pot is on low, you will want to plan for a couple of hours, but probably less than
an hour if it is on high)
4. Stir often, and when it is ready, serve and enjoy!
Source: Danielle Witzigreuter, IPFW Dean of Students

One-Step Meat Loaf

2 Tbsp instant tomato and basil soup mix
½ cup water
1 large egg
2 pounds ground beef
¾ cup crushed soda cracker crumbs
1. Preheat oven to 350°. Bring water to boil in saucepan. Dissolve the soup mix in boiling
water. Lightly beat the eggs
2. In a deep casserole dish, combine the ground beef, beaten egg, cracker crumbs, and the
soup. Mix thoroughly.
3. Bake for 60 minutes or until the meat loaf is cooked (internal temperature should be
160°). Let the meat loaf sit for 20 minutes before slicing and serving.
Serves: 4
Source: The Everything College Cookbook

24
Vegetarian Lasagna
½ cup canned crushed tomatoes
1/3 cup ricotta cheese
1/3 cup grated mozzarella cheese
1 Tbsp grated Parmesan cheese
1/8 tsp dried oregano
1/8 tsp dried basil
6 “oven-ready” lasagna noodles

1. Place the crushed tomatoes in a bowl. Stir in the ricotta, then the mozzarella, and then
the Parmesan. Make sure each cheese is thoroughly mixed in before adding the next.
Stir in the oregano and basil.
2. Lay out 2 lasagna noodles in a large bowl or small microwave-safe dish. Spoon
approximately 1/3 of the tomato sauce and cheese mixture evenly over the top. Repeat
layering two more times.
3. Cover the dish with wax paper. Microwave on high heat for 3 minutes. Turn the bowl,
and microwave on high heat for another 3 to 5 minutes, until the cheese is cooked. Let
stand for 10 minutes before serving.
Serves: 1-2
Source: The Everything College Cookbook

Classic Tuna Melt

8 ounces egg noodles
1 cup frozen peas
1 Tbsp butter or margarine, optional
¼ cup chopped onion, optional
1 can condensed cream of mushroom soup
¾ cup milk
6 ounces Velveeta processed cheese, sliced
6 ounces canned tuna
1/8 tsp salt
1. Cook the egg noodles
2. Place the frozen peas in a microwave-safe bowl. Cover with plastic wrap and microwave
on high heat for 2 to 3 minutes, until cooked.
3. Add the butter/margarine and chopped onion to casserole dish. Microwave on high heat
for 1 ½ to 2 minutes or until the onion is tender
4. Add the cooked peas, soup, milk, cheese, tuna, and salt. Cover with plastic wrap.
Microwave on medium health for 2 minutes. Stir and microwave on high heat for 3 to 4
minutes, until the cheese melts. Stir in the noodles and cook for 1 to 2 minutes, until the
mixture is heated through.

Serves: 2
Source: The Everything College Cookbook

25
 College Cooking 101

Tips For Safe Cutting

1. Have a good set of knives. Having a sharp knife is very important. Sharp
knives are safer since less pressure is required to cut through food and if you
do manage to cut yourself, at least it will be a clean cut.

2. Never put a knife in soapy water in a sink and leave unattended. If

someone else reaches in and grabs the blade, they might get cut.

3. Curl your fingers under. Train yourself to curl your fingers under on the
hand that holds the vegetables. Your knuckles should be nearest the
knife. This keeps your fingertips our of harms way.

4. Wash vegetables before peeling or cutting. This washes away any

unwanted bacteria or pesticides before cutting into the center.

5. To keep knives sharp, do not cut on porcelain, glass or metal surfaces; don
not use as a substitute for any other kind of tool.

26
 Sides & Salads
Cheesy Potato Skillet with Mixed Vegetables
16 oz frozen mixed vegetables
1 Tbsp. canola or olive oil
16 oz frozen O’Brien potatoes
½ cup reduced fat shredded mozzarella cheese
2 Tbsp. fresh ground pepper
2 Tbsp. parmesan cheese
1. Place oil and mixed vegetables in a non-stick skillet over medium-high heat for 4
minutes, stirring frequently.
2. Add frozen potatoes and cook 6 minutes, stirring frequently.
3. Sprinkle pepper and cheeses over vegetables. Turn off heat, cover, and let stand for 1
minute.
Serves 2; Per serving: 436 calories, 20 grams protein, 70 grams carbohydrate, 11 grams of fat
Source: Lickety-Split Meals for Health Conscious People on the Go!

Mixed Fruit Salad

1 20 oz can sliced peaches
1 20 oz can chuck pineapple
1 16 oz can mandarin oranges
1 pkg vanilla pudding, not instant
1 pkg vanilla tapioca pudding, not instant
2 bananas
Seasonal fruits: (strawberries, blueberries, ect.)
1. Drain fruit, keep 2 cups of juice. Mix fruit juice and pudding mixes into a small
saucepan. Stir and cook until thick.
2. Add all fruits to pudding mixture. Stir to coat.
Source: Jill Conrad, Morrow Cookbook

Grammy’s Cherry Salad

1 (20oz) can cherry pie filling
1 (15.25 oz) can fruit cocktail
3 bananas, sliced
1. Combine all ingredients in large bowl, mix well.
2. Cover and chill
Serves 8-12
Source: Shelly Platt, If I Gotta Cook, Make it Quick

27
Cinnamon Apples
2 cups water
¾ cup red-hot candies
1/3 cup sugar
6 medium tart apples, peeled and quartered

1. Bring water, candies, and sugar to boil in large saucepan over medium heat. Stir
constantly until candies and sugar are dissolved.
2. Reduce heat and carefully apples. Cook, uncovered, until apples are tender.
3. Cool slightly. With slotted spoon, transfer apples to a serving dish. Pour syrup over
apples.
4. Cover and refrigerate fro at least 3 hours
Serves 6-8.
Source: Taste of Home, 2005.

Mix and Chill Salad

1 cup yogurt
1 Tbsp orange juice
2 Tbsp honey
½ cup raisins
1 large apple, chopped
1. In medium bowl, combine yogurt, juice, and honey. Mix well.
2. Add raisins and apples. Mix well.
3. Cover and chill.
Serves 4
Source: Shelley Platt, If I Gotta Cook, Make it Quick

Three Bean Salad

1 can (15oz.) kidney beans, drained
1 can (15 oz) garbanzo beans, drained
1 can (15 oz.) green bean, drained
¼ cup red wine, balsamic or rice vinegar
1 Tbsp. parsley
¼ tsp. onion powder
¼ tsp. garlic powder
1. Combine beans in a large bowl.
2. Add remaining ingredients and mix well.
Serves 4-6. Per Serving: 270 calories, 17 gram protein, 50 grams carbohydrate, 1 gram fat
Source: Eating Well on Campus

28
Pinapple-Glazed Carrots
3 cups carrots, chopped
½ cup crushed pineapple
2 Tbsp honey
2 Tbsp butter
1. Cook carrots: Bring to boil-simmer 10-15 minutes. Drain
2. Bring fruit, honey and butter to boil.
3. Drizzle over carrots and toss to coat.
Source: Quick Cooking, 2005

Oven Fries
4 large baking potatoes
1 Tbsp canola or olive oil
Salt, Pepper, and Ketchup
1. Preheat oven to 375 ºF. Wash and scrub potatoes thoroughly. Cut potatoes lengthwise
into wedges. Place in a bowl.
2. Drizzle oil over potatoes and toss.
3. Spray cooking sheet with nonstick cooking spray. Spread potato wedges on cooking
sheet.
4. Set timer and bake for 50 minutes or until tender.
5. Sprinkle with salt and pepper to taste.
Makes 4 servings. Per serving: 250 calories, 5 grams protein, 50 grams carbohydrate, 3.5 grams
fat.
Source: Lickety-Split Meals

Impress the Company Coleslaw

1/3 cup vegetable oil
½ tsp garlic salt or powder
1 (3 oz.) pkg beef flavored ramen noodles
1 (16 oz.) pkg shredded coleslaw mix
1 (5 oz.) pkg sliced almonds
1. In small saucepan, combine oil, garlic salt, and seasoning packet from ramen noodles.
2. Cook over medium heat for 3 minutes.
3. In large bowl, crush noodles. Add coleslaw and almonds. Mix well.
4. Drizzle oil over mixture. Toss to coat.
Serves 6-8

29
 College Cooking 101
Top 10 High Fiber Foods
Boosting Fiber intake should be at the top of the list for anyone hoping to improve
his or her nutritional profile. A diet high in fiber can help you improve your
cholesterol and keep you regular. Most Americans only get about 10 grams of
fiber per day but the recommended amount is 25-35g per day.
If you think you need to increase your fiber, then increase it slowly. A sudden
increase in fiber intake can be a shock to your intestines, but don’t worry
eventually your system will get used to it without all the unpleasant side effects.
Also remember to drink lots of water during the day to help the fiber along the
way.

1. Beans: Beans are filled with fiber, iron, protein and other vitamins and
minerals. One cup of black beans has 15 grams of fiber in it.
2. Bran: Bran cereal and Muffins are a great source of fiber.
3. Peas: ½ cup of peas will help you fill out your
fiber quota with over 9 grams of fiber.
4. Corn: Corn on the cob is great for fiber. Corn
on the cob can give you up to 5 grams per ear.
5. Berries: A cup of strawberries will give you about
3 grams and a ½ cup of raspberries have about 4
grams of fiber.
6. Potatoes: Potatoes are pretty potent in the fiber
department – about 5 grams per medium baked potato, but only if
you eat the skin. The skin is where all the nutrients hide out.
7. Figs: Figs and other dried fruits rate high in fiber. 3 dried figs equal 10 ½
grams of fiber.
8. Broccoli: ¾ cups of cooked broccoli has 7 grams of fiber.
9. Oatmeal: Oatmeal has about 7 grams of fiber per ¾ cup.
10. Apple: One medium apple has 4 grams of fiber.

www.campusblues.com/ediet/fast.asp

30
 Snacks & Light Meals
Tuna Cracker Sandwiches
1 can tuna, single serving
Light Mayo, if desired
Crackers
1. Open a single serving can of tuna and drain, mix mayo and tuna in small bowl
2. Make cracker sandwiches.
3. Eat with a can of low-sodium V-8®
Serves 1
Source: Lickety-Split Meals

Tuna in a Pita
1 can tuna, single serving
1 Tbsp Miracle Whip® Light
1 Pita
1. Spread miracle whip inside a pita
2. Open can of tuna, drain. Stuff inside pita
3. Add any vegetables you have and Enjoy
Serves 1
Source: Lickety-Split Meals

Peanut Butter Rice Cake

1 Tbsp peanut butter
2 rice cakes
1. Spread peanut butter thinly on rice cakes.
2. Eat with a banana
Serves 1
Source: Lickety-Split Meals

Low-Fat Yogurt and Grapenuts

8 oz flavored yogurt
1/3 cup Grapenuts®
1. Stir and eat!
Source: Lickety-Split Meals

31
Pita Pizza
1 Pita pocket bread
Pizza sauce
Reduced fat- shredded mozzarella cheese
Your choice of toppings
1. Place bread on cookie sheet.
2. Add toppings of choice to the bread.
3. Heat in a 350ºF oven till hot and golden brown.
Source: Lickety-Split Meals

Quicky Stir Fry

1 cup Frozen mixed oriental vegetables
1 cup Minute rice with an equal amount of broth or water
Oriental flavorings: soy sauce, ginger or garlic
3 oz chopped, cooked chicken, lean pork or tofu
1. Stir fry vegetables until tender crisp.
2. Add al remaining ingredients of choice and stir fry until completely heated.
Source: Lickety-Split Meals

String Cheese Roll-Up

1 or 2 string cheese pieces
1 10 inch flour tortilla, white or whole wheat
2 Tbsp Salsa
1. Add cheese and salsa. Roll up tortilla.
2. Microwave for 1 minute. Caution tortilla may be hot
3. Eat with apple, orange or pear.
Source: Lickety-Split Meals

Snappy Sandwich Roll

1 10 inch flour tortilla, white or whole wheat
2 tsp mustard
2 oz 97% fat-free meat or low-fat free
carrots and celery sticks
1. Spread mustard on tortilla.
2. Add 2 oz fat-free lunch meat or reduced fat cheese.
3. Place a couple carrots and celery sticks lined up end to end.
4. Roll and eat.
Source: Lickety-Split Meals

32
Easy Cheesy Tomatoes
1 (14oz) stewed tomatoes
1 oz reduced-fat shredded mozzarella
1 tsp parmeasan cheese
1 dash oregano and pepper
1. Mix ingredients in medium bowl.
2. Microwave until cheese is melted
3. Eat with crackers
Serves 1-2
Source: Lickety-Split Meals

Quick Nachos
20 Baked tortilla chips
¼ cup reduced fat shredded cheddar cheese
fat-free refried beans
salsa

1. Spread tortilla chips on microwave safe plate. Sprinkle with cheese.

2. Microwave on high 45 to 60 seconds
3. Eat with refried beans and salsa. Also include baby carrots and fruit juice.

Source: Lickety-Split Meals

Bagel Chips
4 whole bagels: whole wheat, onion, plain or garlic
Nonstick cooking spray
1 tsp oregano
dash garlic powder

1. Preheat oven to 350°F

2. Slice bagels into very thin slices using a sharp serrated knife.
3. Arrange in single layer and lightly spray bagel slices.
4. Sprinkle seasonings on bagel slices. Bake for 12 minutes.
5. Let cool and enjoy. Store in an airtight container for 1 week.
Per serving: 95 calories, 19 grams carbohydrate, 4 grams protein, 0.5 grams fat
Source: Lickety-Split Meals

33
 College Cooking 101
Fast Food: The Top 10 Best Meals
Sometimes you have to live life in the fast lane, but at least know you can choose
healthy foods when eating fast food. Remember, moderation is the key!

Subway: Enjoy the sandwich of your choice. Choose whole-wheat bread and
low-fat protein.

Taco Bell: Chicken soft tacos are the better choice.

McDonald’s: Order a McGrill sandwich and salad with low-fat dressing. Put the
chicken breast on the salad OR you can order a kid’s meal instead of a value
meal.

Wendy’s: Try a grilled chicken breast sandwich (watch the mayonnaise). You can
now choose a variety of sides instead of fries with your combo meal.

Burgur King: BK broiler without the mayo.

Kentucky Fried Chicken: Chicken breast without the skin and a serving green
beans and baked beans.

Dairy Queen: Choose small items. Hamburger with a small soft-serve ice cream.

Italian: Enjoy a grilled chicken or fish item, with a ½ cup of pasta and grilled
vegetables.

Chinese: Limit the rice, especially fried rice. Get extra vegetables with a low-fat protein dish.
Chicken and shrimp are great options.

www.campusblues.com/ediet/fast.asp

34
Chex Party Mix
3 cups each: rice, corn and wheat Chex cereal and cheerios cereal
1 cup unsalted nuts
¼ cup margarine
1 Tbsp. Worcestershire sauce
¾ tsp. seasoned salt, optional
½ tsp. garlic powder
1 Tbsp. water
1. Preheat oven to 250°F.
2. Mix cereal and nuts in large bowl. Melt margarine and add seasonings.
3. Pour margarine over cereal and nuts, mix well.
4. Bake in oven for 1 hour, stirring every 15 minutes.
Per serving: 87 calories, 4 grams fat and 220 mg sodium

Peanut Butter Banana Roll-Up

1 10 inch flour tortilla, white or whole wheat
2 Tbsp. peanut butter
½ medium banana, sliced
1 Tbsp. raisins
1. Warm tortilla in the microwave oven for 20-30 seconds or until soft.
2. Spread peanut butter.
3. Place banana slices and raisins in the center of tortilla. Roll up.
Serves 1: Per serving: 500 calories, 70 grams carbohydrate, 12 grams protein, 19 grams fat

South of the Border Roll-ups

8 oz light cream cheese
8 oz light sour cream
½ packet taco seasonings
4-8 oz salsa
1 can chopped green chilies
4 green onions, chopped
1 cup reduced fat shredded cheddar cheese
10 8” flour tortillas
1. Mix cream cheese, sour cream, taco seasoning, salsa and green chilies together in
medium bowl.
2. Gently stir in green onions and cheddar cheese
3. Lay out tortillas and spread cheese mixture evenly across the tortillas. Roll up tortillas.
4. Lightly dampen 10 sheets of paper towel. Wrap each roll in one. Refrigerate 3-4 hours.
5. Just before serving, unwrap each roll and slice 1” apart.
Serves 40. Per serving: 142 calories, 15 grams carbohydrate, 8 grams protein, 6 grams of fat
Source: Lickety-Split Meals

35
Fiesta Bean Burrito

1 10 inch flour tortilla, white or whole wheat

½ cup fat-free refried beans
1 Tbsp salsa

1. Spread refried beans and salsa on flour tortilla.

2. Roll and eat!
Source: Lickety-Split Meals

Scrumptious Swiss Oats n’ Fruit

1 1/2 cup dry oats

1 ¼ cup skim milk
2 Tbsp honey
½ tsp. cinnamon
3 cups fresh or dried fruits (sliced banana, kiwi, strawberries,
blueberries, raisins, craisins, apple)
¼ chopped walnuts, pecans or almonds

1. The night before: stir together dry oats, milk, honey and cinnamon. Allow ingredients to
soak in the refrigerator overnight.
2. In the morning: Add fruit and nuts together.
3. Serve with English muffins as a side.

Serves 4 Per serving: 300 calories, 53 grams carbohydrate, 9 grams protein and 7 grams fat
Source: Lickety-Split Meals

Hummus

(1) 15 ½ oz. Can of Chick Peas (rinsed and drained)

1/4 cup chopped kalamata olives
1/4 cup chopped roasted red peppers
2 oz. Feta cheese
3 tablespoons fresh lemon juice
2 garlic cloves (peeled)
1/8 teaspoon freshly ground black pepper
1 teaspoon kosher salt

1. Put all ingredients in a food processor and process until smooth or desired consistency.
2. Store in airtight container and refrigerate. Eat on bagels, crackers, tortilla chips, etc.

Source: Dave Sassanella, IPFW Student

36
Peanut Butter Granola

¾ c. honey 1 tsp vanilla

¾ c. peanut butter 4 c. rolled oats
½ tsp cinnamon 1 c. peanuts
1 cup raisins

1. In a saucepan, combine peanut butter, honey and cinnamon. Heat thoroughly,

remove from heat, and stir in vanilla
2. Preheat oven 300° F. Place oats in large greased pan. Pour peanut butter mixture
over oats and stir until all the mixture is coated.
3. Spread evenly on a cookie sheet. Bake at 300° F in oven for 35 – 40 minutes, stirring
occasionally.
4. Turn off oven, stir in raisins and nuts. Let dry in the oven 1 ½ hours, stirring
occasionally.
5. Store in closed container.

Source: Jenny Kieffer, IPFW Wellness

Quickie Queso Dip

1 or 2 (8 oz.) block(s) Light Philadelphia cream cheese

1 can Hormel chili (beans or no beans, it's up to you)
1 bag (2 cups) of cheddar cheese (Can be 2%)
Baked tortilla chips

1. Spread the cream cheese over a regular kitchen,

microwavable plate, to the edges of the plate.
2. Pour the chili (you don't need to heat it prior to this)
over the cream cheese, to the edges of the plate.
3. Spread the cheddar cheese over the chili, to the edges of
the plate.
4. Microwave for 4 minutes, watching closely for the
cheese to melt. Dip (with chips) and enjoy!

Source: Danielle Witzigreuter, IPFW Dean of Students

37
 College Cooking 101
10 Super Foods For Better Health

1. Cantaloupe 5. Broccoli
A quarter of a delicious melon supplies Lots of vitamin C, carotenoids, and folic
almost as much vitamin A and C as most acid.
people need in an entire day.

2. Sweet Potatoes 7. Whole-Grain Bread

A nutritional All-Star – of the best It’s higher in fiber and about a dozen
vegetables you can eat. They’re loaded vitamins and minerals than enriched white
with carotenoids, vitamin C, potassium, bread or “wheat” bread.
and fiber.

3. Fat-Free Milk 8. Watermelon

Excellent source of calcium, vitamins, and Excellent source of vitamin C and carotenoids
protein with no fat and cholesterol. and it tastes great! Perfect for a snack,
dessert, or picnics.

4. Blueberries 9. Beans
They’re rich in fiber, vitamin C, and Inexpensive, low in fat, and rich in protein,
antioxidants. iron, folic acid, and fiber. Chose garbanzo,
pinto, black, Navy, kidney beans or lentils.

5. Oranges 10. Spinach or Kale

Great-tasting and rich in vitamin C, folic Loaded with vitamin C, carotenoids, calcium,
acid, and fiber. and fiber. Steam’em and eat’em.

Nutrition Action Healthletter – Center for Science in the Public Interest

38
 Desserts
Pumpkin Dip
½ can of pumpkin
7 oz of marshmallow cream
1 brick of light cream cheese
nutmeg and cinnamon to taste

1. Mix all ingredients together (You will need a mixer to mix).

2. Serve with Nilla wafers or Ginger snaps

Source: Carol Platt, IPFW ACCS

Practically Guiltless Chocolate Pie

Sugar Free chocolate Jell-O pudding dry mix

Fat free or 1% milk
Cool Whip
Reduced fat (or regular) graham cracker crust (Keebler is good)

1. Follow the recipe for pudding pie on the Jell-O box, but use the above-mentioned
ingredients instead
2. Chill and then serve!

Source: Danielle Witzigreuter, IPFW Dean of Students

Basic Rice Krispies Squares

1/3 cup butter or margarine

4 ½ cup mini marshmallows
6 cups Rice Krispies Cereal

1. In a heavy skillet, melt the butter and marshmallows over low heat. When the
marshmallows have completely melted, remove from heat.
2. Stir in cereal and mix thoroughly. Spread out the mixture evenly in a 9”x 13” pan.
Serve warm, or cool in the refrigerator for 1 hour. Cut into squares before serving.

Source: The Everything College Cookbook

39
 Chocolate Fudge Mousse with Coffee Whipped Cream

1 package Jello sugar-free and fat-free instant chocolate fudge

pudding mix
2 cups cold skim milk
¾ cup heavy cream, chilled
2-3 Tbsp. granulated sugar
1 Tbsp. prepared, very strong coffee chilled
Fresh strawberry slices, for garnish, optional

1. Combine pudding mix and milk in medium-sized mixing bowl. Use an electric mixer
to beat for about 1 ½ minutes, until smooth. Equally divide the mixture between 4
parfait cups. Set aside for 5-7 minutes.
2. Put the cream in a medium-sized mixing bowl. Beat the cream until it just holds its
shape. Sift the sugar over the cream and continue to beat until soft peaks form. Stir
in coffee and mix just until blended. Refrigerate until ready to serve.
3. To serve, top the pudding with equal amounts of coffee whipped cream. Served
chilled. Garnish with fresh strawberries.

Source: The Everything College Cookbook

Banana Muffins
1 egg
1 cup milk
¼ cup vegetable oil
¾ tsp baking soda
¾ tsp baking powder
1/8 tsp salt
1 ½ cup all-purpose flour
3 Tbsp. honey
1 cup mashed banana (about 2 bananas)
¼ tsp ground cinnamon

1. Preheat oven to 375°F. Grease muffin pan. In a small bowl, add the egg to the milk
and beat lightly. Then add the vegetable oil and stir to combine.
2. In a large bowl, stir the baking soda, baking powder, and salt into the flour until
blended.
3. Add the egg mixture to the flour mixture and stir to form a batter. Stir in the honey,
banana, and ground cinnamon. Stir until combined but do not beat.
4. Spoon the batter into muffin tins so they are 2/3rds full. Bake for 20-25 min. Insert
toothpick. They are done when toothpick comes out clean. Store muffins in sealed
container
Source: he Everything College Cookbook

40
Breakfast: Sides & Salads:
Scrambled Eggs Cheesy Potato Skillet with Mixed Vegetables
Scrambled Egg Pockets Mix & Chill Salad
Breakfast Casserole Three Bean Salad
Breakfast Muesli Pineapple-Glazed Carrots
Impress the Company Coleslaw
Lunch:
Bean Burritos Snacks & Light Meals:
Hard Boiled Eggs
Tuna Cracker Sandwiches
Egg Salad
Tuna in a Pita
Baked Potato
Peanut Butter Rice Cakes
Veggie & Cheese Stuffed Baked Potato
Low-Fat Yogurt and Grapenuts
Sloppy Joes
Pita Pizzas
Turkey Spinach & Apple Wraps
Quicky-Stir Fry
Personal Pizzas
String Cheese Roll-Up
Snappy Sandwich Roll
Dinner: Easy Cheesy Tomatoes
Quick Nachos
Baked Ziti Bagel Chips
Whole-Wheat Garlic Bread Chex Party Mix
Tuna Noodle Casserole Peanut Butter Banana Roll-Up
Six-Layer Dinner South of the Border Roll-Ups
Hectic Day Macaroni Fiesta Bean Burrito
Plain Baked Chicken Scrumptious Swiss Oats n’ Fruit
Oven Fried Chicken Hummus
Crock Pot Fajitas Peanut Butter Granola
Slow-Cooker Spaghetti Quickie Queso Dip
Mexican Casserole (Slow-Cooker)
The Easiest Stir Fry Ever
Desserts:
Santa Fe Chicken
Ranch Style Kabobs Pumpkin Dip
Pesto Pasta Pronto Practically Guiltless Chocolate Pie
Italian Bow Tie Bake Basic Rice Krispies Squares
Broccoli Rice Casserole Chocolate Fudge Mousse with Coffee
Mouthwatering Meatballs Whipped Cream
One-Step Meat Loaf Banana Muffins
Vegetarian Lasagna
Classic Tuna Melt

41
Sample Menu Ideas (1800-2000 calories)
Breakfast Breakfast
1 ½ cup Raisin Bran granola
1 cup milk (preferably skim or 1%) fruit
banana or ½ cup 100% juice milk
Lunch Snack
6” Turkey Sub w/ veggies Low-fat yogurt and grapes
Baked Doritos
diet pop (Substitute with milk for higher nutritional Lunch
value) Tuna with light mayo and crackers
diet pop (Substitute with milk for higher nutritional
Snack value)
fruit, pudding, or granola bar
Snack
Dinner fruit, carrots, pudding, or granola bar
1 cup cooked pasta
½ cup pasta sauce Dinner
shredded cheese Broccoli Rice Casserole
3oz chicken breast 1 pc bread with butter
1 cup milk fruit
Fruit or vegetables 1 cup milk

Snack Snack
½ - 1 cup ice cream bagel with light cream cheese

Breakfast Smart Grocery Shopping

english muffin with light cream cheese
mocha made with skim milk 1.Concentrate shopping time around the perimeter
fruit of the grocery store. Fill your cart with produce
first.
Snack 2. Watch your beverages. Choose 100% fruit
trail mix from vending machine juices instead of juice drinks and beware of soft
drinks, which can contain up to 11 teaspoons of
Lunch sugar.
kids meal from McDonalds 3. Do not shop when you are hungry.
4. Think whole grains! Cereals are a great source
w/ diet coke or skim milk
of fiber. Find cereals with at least 5g fiber per
Dinner serving.
5. Beware of featured items at the end of aisles
grilled cheese
and at the check out counter. These foods are
tomato soup usually loaded with fat and calories plus make
salad w/ light ranch dressing you spend more money on things you don’t
really need.
Snack 6. Make a list, and stick to it.
3 cups light microwave popcorn 7. If you are trying to find convenient, on-the-go
items, look for foods that are high in fiber and
have both carbohydrates and protein.
Prepared by: Jenny Kieffer, RD, IPFW Wellness Program Assistant
For more information visit www.ipfw.edu/health or call 481-5758, e-mail kiefferj@ipfw.edu

42
 Where do I go for help?

WIC - Women,
Long Division of Fam. Aging & In-Home Infant, Children
Term & Children Services of NE Neighborhood
(Food Stamps) Indiana (8 Sites) Health Clinic
First Call
For Help
744-0700
Lutheran Social
Services
Soups Kitchen’s
Short Associated • St. Mary’s
Term Churches Food • St. Andrew’s
Bank System Catholic Social
• First Baptist Services
(27 Sites) • Rescue
Mission
Salvation Army

Resources & Contact Information

FIRST CALL FOR HELP: 744-0700

Allen County Division of Family & St. Anthony’s Pantry Fort Wayne Rescue Mission (Men
Children Sacred Heart School Only)
201 E. Rudisill Blvd. 4643 Gaywood Drive 301 West Superior
FW, IN 4806 FW IN 46806 426-7357 or 422-8123 (24 hours)
458-6200 744-3977
Monday – Friday Tuesday & Thursday Lutheran Social Services of Indiana
8am – 4:30 pm 9am – 11am (Emergency Assistance)
(Emergency Food Stamps 330 Madison St.
St. Mary’s Soup Kitchen FW IN 46857
Associated Churches Food Bank 1101 S. Lafayette St. 426-3347
System FW IN 46802 Monday – Friday
602 East Wayne St 424-8231 or 424-2982 8am – 5pm
FW, IN 46802 Monday-Friday: 10am – 3pm
422-3528 Saturday: 10am – 1pm YWCA –Womens Shelter
Sunday: 11:30am – 1 pm 2000 Wells Street
Community Action of NE Indiana FW, IN 46808
2260 lake Avenue Women, Infant, Children (WIC) 424-4908
FW, IN 46802 Neighborhood Health Clinic Crisis Hotline 1-800-441-4073
423-3546 or 800-821-7698 1725 S. Calhoun St
Monday – Friday FW, IN 46807 Charish House (Women & Children)
8am – 5pm 458-2641 533 West Washington Blvd.
Monday & Wednesday: 8am – 7pm FW, IN 46808
Salvation Army Food Pantry Tuesday, Thursday, & Friday: 426-8123 (24 hours)
427 W. Washington Blvd 8am – 5pm
FW, IN
424-1655
Monday – Friday
8:30am – 4:30pm

43
 College Cooking
101
This cookbook is a combination of basic
recipes and cooking tips to help busy
students with busy schedules eat and stay
healthy.
ENJOY!!!

Sponsored by IPFW/Parkview Health & Wellness Clinic and

IPFW Department of Athletics/Recreation, & Intramural Sports
www.ipfw.edu/health

44
 Sources:

Ten-Minute Meals Five-Minute Workouts,

Darcy Williamson, Robert Sweetgall, & Pat Zak

Eating Well On Campus, Ann Selkowitz, RD

Lickety-Split Meals for Health Conscious People On the

Go!, Zonya Foco, RD

“If I gotta Cook, Make It Quick” cookbook,

Shelley Platt

Dinner In No Time, Pillsbury Classic Cookbook

The Everything College Cookbook,

Rhonda Lauret Parkinson

45