ucd student cookbook 2009

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UCD Health Promotion Committee under the chairmanship of Vice President for Students Dr Martin Butler, sponsored the 3rd Healthy Cooking Competition in line with their mandate to encourage healthy lifestyles in UCD amongst staff and students. This year we asked contestants to prove that they were gastronomic geniuses who could produce recipes that were nutritious, tasty and budget conscious! Appetites and brains were stimulated by an excellent demonstration in November by Cooks Academy. Recipes were then submitted under a number of categories and were short-listed for the final by a UCD expert in the field of Human Nutrition. The final of the competition took place on February 16th in the Student Centre. The finalists prepared their recipes aided by Cooks Academy expert and broadcaster Rosanna Stevens. There were plenty of samples for the audience once the adjudicators had their fill!

The recipes in this booklet comprise those chosen for the final along with some that just missed selection as well as some staff contributions. We hope that a staff category will feature in the next competition. All the recipes comply with the guidelines of being nutritious with readily available ingredients and which can be cooked using minimal equipment. This edition also includes dietary tips on maintaining a healthy lifestyle.

The generous sponsorship by UCD Commercial Office of this publication is much appreciated.

Ros McFeely

Student Adviser

Introduction

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ContentsBasic Equipment for Student Cooking 4Some Budget Tips! 5

Soups Chicken Minestrone Soup 6 Butternut Squash Soup 7 5 Spice Chicken noodle Broth 8 Tomato Soup 9

Vegetarian Elaine’s Butternut Squash Penne Pasta 10 Linguini with Broccoli & Red Peppers 11 Bean Casserole 12 Spicy Slow Cooker Dish 13 Sweet Potato, Carrot & Lentil Curry 14 Aubergine & Coconut Curry 15 Egg-fried rice 16

Fish Tricolour Salmon 17 Pea & Prawn Curry-in-a-hurry 18 Fried Sea Bass with Stir- fried Vegetables 19

Meat Dishes Chicken,Spinach & Chorizo Sauté 20 Spanish Paella 21 Warm Chicken Tabbouleh 22 Stir-fry Beef with Noodles 23 Beef Stroganoff 24 Paquita’s Lentils & Chorizo Stew 25 Turkey Fillet & Mixed Root Vegetable Stew in Sage 26 Scrumptious Tomato Meatballs on Garlic Bread 27 Hunters Chicken le Eva 28Spicy Tomato Sauce & Sizzling Bacon 29

Nutritional & Lifestyle Advice 31 Food Pyramid 32 Food Safety 34 Useful Websites 35

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Basic Equipment for Student Cooking

The table below contains suggestions for equipment that will make your cooking easier and more enjoyable. If you have the cash (approx € 30) or can persuade your fellow students to share, invest in an electric hand-held blender. It is terrific for blending soups and sauces. A small food processor will also help you speed up many preparation jobs.

Cooking Utensilslarge & small non-stick frying pans wire whisk2 Medium sized pots vegetable peeler1 large pot for cooking pasta/rice measuring cups/ spoons2 spatulas cutting board1 cooking spoon garlic press1 can opener salad spinner1 sharp cutting knife mixing bowls

Some handy ingredients to have to hand

Fresh/tinned Dry Basil Basil OreganoGarlic Black pepper (Ground) PaprikaParsley Chili powder peppercornsGinger Cloves RosemaryTomato paste Coriander SageTins of tomatoes Cumin SaltTins chickpeas Curry powder TarragonKidney beans Dill ThymeRice noodles Pasta shapes Rice

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Some Budget Tips!

Always make a list before going shopping. That way you are less likely to impulse buy

Budget: Work out how much you’re going to spend on food each week and then stick to the budget. There is no sense in T-bone steaks for dinner in September and sliced pan by Christmas! Processed food and takeaways are expensive. You can dine in style if you buy fresh ingredients and cook yourself

Compare prices: Remember to shop around. You may find the shop nearest to you is charging you for the pleasure of being close by. A short walk away may result in substantial savings. So know what to shop for and where. Sharing the cooking will also result in savings and its much more sociable to prepare, cook and eat together!

Don’t forget those carbon footprints. If you can buy local produce in season you will be doing yourself and the environment a favour!

Economise - cook in batches. It’s much more economical to cook a larger quantity but you don’t have to eat the same thing every day! After cooking, cool the food quickly (within one to two hours), then freeze in serving-sized portions. Make sure you reheat the food until it’s piping hot all the way through.

Food goes off so cut down your waste by using up what you buy and freeze what

you don’t need.

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Chicken Minestrone Serves 4-6

Cooks Academy

1 tbsp olive oil 1 onion, finely chopped 1 clove garlic, chopped 1 stick celery, diced 1 carrot, peeled and diced 400g can peeled tomatoes, no salt 1 litre stock (veg or chicken) 1 tsp dried oregano 1 tsp mixed herbs

2 tbsps parsley, chopped 85g / 3oz cut macaroni (‘mini’ or other small pasta) ¼ cabbage, shredded 145g / 5oz frozen petits pois 200g chicken breast, chopped Freshly ground black pepper 3 tbsps tomato paste

Ingredients

Equipment: Large saucepan

Instructions for Cooking

Heat the oil in a large saucepan. Add onion and garlic, stirring over heat until 1. they colour a little. Add celery and carrot and continue to stir over heat for 3 minutes.

Add the chopped tomatoes and tomato paste to the saucepan with the juice. Stir 2. in stock, pepper, herbs, parsley. Bring to the boil and add the macaroni.

Stir in chopped chicken.3. Simmer for 15-20 minutes adding the cabbage and peas for the last 5 minutes. 4. Serve with crusty bread.

Note: Left-over soup may be frozen for later use.

7Submitted by Carol-Anne Rushe, 4th Year Arts International Finalist in Healthy Cooking Competition final on Feb 16th 2009

Butternut Squash Soup

Ingredients

1 medium butternut Squash 2 medium potatoes 1 large onion Vegetable stock cube 1 litre boiling water Black pepper kernels Nutmeg Vegetable oil


Dice the potatoes and onion, sweat onion in oil in large saucepan then add 1. diced potatoes.

Add stock cube to boiling water then add vegetable stock to saucepan.2. Peel, deseed and chop butternut squash then add to saucepan. Add nutmeg and 3. pepper kernels then bring gently to the boil; allow to simmer for 20 minutes.

Blend and serve.4.

Note: Butternut squash contains potassium which helps to keep the heart healthy, its rich orange colour shows it contains beta carotene. It is low in fat and calories and is very filling. Soups are inexpensive to make. Perfect after coming in from a long day at college.

8

5 Spice Chicken Noodle Broth

Ingredients


Cut the chicken breasts into thin strips. No more than 4 or 5 pieces per 1. breast. (they will be halved later so do not worry about the low count).

Mix, chicken, salt & pepper & 5 spice in a bowl until all the chicken is covered.2. Boil a saucepan of water. 3. If using fresh ginger and chilli chop the chilli and peel 2 thumb size pieces 4. of ginger and then thinly chop. If not put aside 1 teaspoon of chilli powder, or more if you like food, and 4 teaspoons of ginger.

Heat a wok on a high heat, when hot add olive oil and when this is hot add the 5. chicken. Allow each side to cook and turn throughout.

While cooking the chicken crumble the stuck cube into boiling water, then add 6. the asparagus, baby corn, juice of a lime, cashew nuts, ginger, chili and noodles to the pot. Cook for 3 minutes.

Add the bean sprouts to the chicken about 45 second before you take it off the 7. heat.

Serve the lot in a bowl. Add some of the water from the pot. It is a broth so 8. the idea is that there is liquid in the bowl. If the budget allows garnish with some coriander.

Submitted by Simon Donagh, 2nd Law with Philosophy Finalist in Healthy Cooking Competition final on Feb 16th 2009

3 Large Chicken Breasts Rice Noodles 14 Asparagus Tips Baby Corn Large of Handful of Bean Sprouts Juice of a Lime Handful of Cashew nuts [optional extra] Boiling Water

1 Chicken stock cube Salt & pepper 4-6 tsps Chinese 5-spice 2 knobs Ginger (fresh if possible – or 4tsps powdered will do) 1 fresh Chili (or 1 tsp dry will suffice)Fresh Coriander to garnish [optional]

9 Submitted by Gillian Kingston, Chaplain/Student Adviser

Tomato Soup

Ingredients

One or two onions, chopped finely A clove or two of garlic, chopped finely A tin of chopped tomatoes A tin of baked beans (cheap ones will do) Water Pepper and salt Parsley* (chopped)

Equipment: One large saucepan


Fry the onion and garlic gently.1. Add tomatoes, beans and two tins of water.2. Cook gently until the beans and tomatoes are soft and disintegrating.3. Add pepper and salt to taste.4. Blend or mash with a potato masher or whiz with a blender if you can get hold 5. of one.

Pour into bowls and sprinkle generously with chopped parsley 6. Serve with rolls or crusty bread (toast if the bread is stale!) 7.

Note: This soup is nutritious as there is second class protein and fibre in the beans, and vitamins in the tomatoes. Cooked tomato is said to be anti-carcinogenic.

*If you buy a little pot of parsley, you can grow it on the window sill and add it to all sorts of things. It doesn’t cost much, is good for you and looks pretty!

10 Submitted by Elaine Lavery, 1st Year BBL

Elaine’s Butternut Squash Penne Pasta

Ingredients


Soften the garlic in 1tbsp of the olive oil & leave to cool slightly. Put the 1. mozzarella, butter, garlic, dried sage, lemon zest & juice into a food processor. Season & blend to a coarse paste. Transfer the paste to a sheet of cling film and roll into a cylinder. Chill in the fridge for 30 mins or until firm enough to slice.

Peel the squash, remove the seeds & cut into 2cm cubes. Heat the remaining 2. olive oil in a large saucepan. Add the squash, tossing for a few minutes. Add 100ml of water to the pan, cover with a lid & steam for 10 minutes or until the squash is cooked through.

While the squash is cooking, cook the pasta in salty water according to packet 3. instructions. Drain, reserving a little of the cooking water. Add the pasta to the squash (make sure you have turned off the heat at this stage). Add the grated parmesan. Slice the mozzarella butter & toss into the hot pasta. If the mixture needs loosening up, add some of the reserved cooking water.

Divide between 4 bowls & serve immediately, topped with fresh sage leaves 4. roughly torn, if desired.

Note: This dish makes a substantial, nutritious & balanced meal. The pasta is a great source of carbohydrates for energy; the squash provides fibre, vitamins and minerals and the cheeses provide both protein & calcium.

2 garlic cloves, crushed 3tbsp olive oil 125g ball of mozzarella 50g unsalted butter, softened 2tsp dried sage leaves

Grated zest & juice of 1 lemon 500g butternut squash (unpeeled weight) 300g penne pasta 85g parmesan, finely grated

11Submitted by Sophie Cooney, 1st Year Food Science

Linguini with Broccoli & Red Peppers

Ingredients

350g linguini pasta 455 g fresh broccoli, chopped 45mls extra virgin olive oil 15 g butter 3 cloves garlic, minced 1 red bell pepper, thinly sliced 20 g grated Parmesan cheese 1g garlic salt Boiling water –lighted salted


Bring a large pot of lightly salted water to the boil. Add pasta and cook for 8 1. to 10 minutes or until al dente; drain.

Steam broccoli with 2 tablespoons water in microwave for 6-7 minutes.2. In 10-inch skillet, heat olive oil and butter over low heat. Stir in garlic (more 3. or less to suit your tastes) and red pepper slices; saute gently.

Drain broccoli and add to skillet. Sprinkle lightly with garlic salt and saute 4. broccoli and peppers until soft.

Toss vegetable mixture with hot pasta. Sprinkle with Parmesan cheese.5.

Note: This dish is nutritious along with being healthy, colourful and tasty. The linguini is filling and a good source of carbohydrates. The vegetables offer vitamins and minerals including iron and calcium. It can also be altered to suit personal taste and made low-fat by including low-fat versions of butter and oil.

12 Submitted by Gillian Kingston, Chaplain/Student Adviser

Bean Casserole

Ingredients

3 or 4 large onions Chopped bacon Generous splash of olive oil Pinch of cayenne or chilli to taste (curry is good too) I tin of butter beans, drained I tin of beans in sauce (kidney beans in chilli sauce are good, but baked beans will do fine) 1 tin of any other beans, drained (mixed beans are good) 1 tin of chopped tomatoes


Chop onions and garlic and cook in olive oil until soft. 1. Add chopped bacon, fry this gently too.2. Tip into heated slow cooker.3. Gently heat beans and tomatoes in the pan used for cooking the onions etc.4. Stir in cayenne/chilli/curry5. Add to slow cooker6. Stir until the beans and onions are well mixed.7. Leave it there until you want to eat it!8.

Serve with green salad and crusty bread (or thick slices of toast).

Note: This dish is nutritious because there is second-class protein and fibre in beans. There are vitamins in green salad and still more fibre and vitamins if the bread is wholemeal

13Submitted by Bernice Lim, 2nd Year Medicine

Spicy Slow Cooker Dish

Ingredients

2 cups Rice Vegetables (suggestion): 2 Carrots (peeled) 3 Tomatoes Sugarsnap peas Chinese leaf Grated cheese Salt & Ground white pepper Parsley flakes Fresh tarragon (or replace with any fragrant herb)


Wash rice, carrots, tomatoes, peas, chinese leaf and fresh tarragon.1. Put items into cooker with slightly more water than usually used for 2 cups of 2. rice.

Boil until rice is cooked.3. Serve piping hot with grated cheese on top and sprinkle parsley flakes 4. generously.

Note: The simple vegetarian dish contains colourful nutrients for a busy lifestyle. Filled with fibres and vitamins, no frills, not much cleaning up and supervision needed yet so delicious and healthy.

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Sweet Potato Carrot & Lentil Curry

Ingredients

Equipment: A large pan and a saucepan for cooking the Quinoa


Heat the oil1. Sweat the chopped onion and garlic in the oil without burning.2. Turn down heat and add curry powder, cumin & garam masala and cook for a 3. few minutes – don’t burn.

Add potato, carrot, lentils, stock cubes & water to pot and bring to boil. Turn 4. down and simmer.

After 15 minutes add the coconut milk & Cook for a further 15-20 minutes, 5. stirring occasionally.

Meantime cook the Quinoa by boiling for 15 minutes. 6. Serve the curry with the Quinoa 7.

Note: This is a real energy –boosting meal as quinoa is a protein that the body finds it easy to breakdown and the vegetables are full of essential vitamins & minerals. It has the added advantage of being cholesterol free and low in salt! Sufficient ingredients to feed 4 people should not cost more than €4

Submitted by Jennifer O’Dea- 1st Year Human Nutrition student Joint 1st place in Healthy Cooking Competition final on Feb 16th 2009

1 Large Onion 2 Sweet potatoes (chopped) ½ cup red lentils 1 Carrot (chopped) 1 Clove garlic (chopped) 1 Cup of Quinoa 1 small tin coconut milk 2 Low salt Vegetable stock cubes

1 heaped tsp cumin 1 heaped tsp garam masala 1 dessert spoon curry powder Sunflower oil Pepper to season 1 Litre water ( just enough to cover vegetables)

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Aubergine and Coconut Curry

Serves 4

Ingredients

Equipment: Large non-stick pan


Heat the oil in a large non-stick pan and toss the aubergine around until 1. golden brown and beginning to soften. Lift out on to a plate with a spoon, then add another tbsp olive oil to the pan and fry the onion over a medium heat for at least 10 min until softened.

Add the ginger, chilli and garam masala to the onion, stir for 2 min.2. Add the aubergine, chickpeas, sweet potato, tomatoes and coconut milk to the 3. pan. Bring to the boil, then simmer gently until the sweet potato is just tender – about 10-12 mins.

Taste and add seasoning. Just before eating, tear the coriander into rough 4. pieces and stir into the curry with the spinach leaves – they’ll wilt in the heat of the pan. If you want to, top with generous spoonfuls of Greek style yoghurt.

Note 1: Buy sweet potatoes with a slightly yellow / orange flesh. (Other varieties sold in Asia markets are white fleshed and tend to be more sweet and starchy).

Note 2: For a less liquid consistency, use a 200ml carton of coconut cream (instead of coconut milk).

Cooks Academy

4 tbsp Olive oil 1 medium aubergine, cut into bite-sized (2cm) chunks 1 medium onion, chopped 1in piece ginger, peeled, coarsely grated 1 red chilli, chopped 1 heaped tbsp garam masala or mild curry paste

400g can chickpeas, drained and rinsed 1 large sweet potato, peeled, cut into chunks 400g can chopped tomatoes 400ml coconut milk 15g (handful) fresh coriander leaves 125g spinach leaves (baby or tender leaf) optional: 150g greek style natural yoghurt

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Egg Fried Rice (Vegetarian)

Serves 6

Ingredients

Equipment: Wok or Deep Frying pan


Cook long grain or basmati rice according to instructions and set aside.1. It is important to have all your ingredients prepared before heating your wok as 2. this dish is assembled very quickly. Mix all sauce ingredients together and set aside. Whisk the eggs and chop any vegetables.

Now, heat the oil in a wok or other large pan, using a high heat, but do not 3. allow the oil to smoke. Add the eggs and stir fry over a high heat for about 30 seconds until scrambled looking.

Add the chopped spring onions and ginger and stir fry for a minute.4. Add the peas and toss lightly to heat through.5. Finally, add the rice and stir-fry (for about 3 mins until heated through if the 6. rice is cold), otherwise just stir to combine. Lastly add the sauce and toss again to coat evenly.

Taste and adjust seasoning if required. Serve immediately.7.

Note: You can vary this recipe by adding things that you might have in the fridge at home. For example fried bacon bits, shreds of left over chicken, shredded cabbage, shaved carrots.

Cooks Academy

350g rice, cooked 120g frozen peas/petit pois, defrosted 2 tbsp corn or sunflower oil 2 eggs, lightly beaten 100g spring onion, finely chopped 10g (½ tbsp) fresh ginger, finely chopped

Sauce 50ml vegetable stock 50ml rice wine or saki 2 tblsp soy sauce 1 tsp toasted sesame oil

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Tricolour Salmon

Ingredients

Equipment: Large Frying pan


Peel the carrots and onions and then wash them, wash the celery and parsley 1. as well.

Grate the carrots, onions and celery (manually or with a machine) and do the 2. same with the parsley.

Put a bit of grated parsley and all of grated carrots, onions and celery in the 3. hot olive oil on a large frying pan and cook until it is brown. Add salt and pepper as per your taste.

Meantime put a bit of salt and pepper on the slices of salmon.4. When the vegetables are cooked, place the four slices of salmon in the frying 5. pan ensuring that the salmon is sitting on the veg and also covered by them.

Add the remaining part of grated parsley, add white wine and cover the frying 6. pan with a lid; cook for about 20 minutes (till the salmon is cooked) at low temperature.

Serve the salmon with one or two slices of toasted baguette per person.7.

Note: This dish can be eaten warm, but the taste is better if you wait about 20 minutes to cool down the temperature before serving it.

Submitted by Alessio Di Luca, Ph.D student Finalist in Healthy Cooking Competition final on Feb 16th 2009

4 small slices of salmon (about 300 g) 600 g of carrots 600 g of celery 600 g onions a tuft of parsley

100 ml of Extra Virgin olive oil 100 ml of white wine Salt & black pepper One small baguette

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Pea & Prawn Curry-in-a-hurry

Ingredients


Finely chop onions and garlic and stir-fry in oil until just about cooked.1. Add the green curry paste and spices and keep frying for just under a minute. 2. Add the frozen prawns and chopped mushrooms; cook until prawns are 3. defrosted.

Add the coconut milk followed by the peas and allow to simmer gently.4. Meantime cook the rice according to packet instructions. 5. Serve the curry on a bed of rice, tossing in the peanuts at the last minute, if 6. using.

Note: This is a tasty, healthy dinner containing carbohydrates (rice), protein (prawns), vegetables and fat (coconut milk). Reduced-fat coconut milk ensures the dish isn’t too calorific. Prawns provide an alternative to the common student diet of minced meat and chicken!

Submitted by Michelle Ryan, 2nd Year Law & French Finalist in Healthy Cooking Competition final

400g frozen prawns 1 red onion 2 cloves garlic 200g mushrooms (1/2 pack) 200g frozen peas 1/3 jar Thai green curry paste 1 can reduced fat coconut milk

300g whole grain brown rice 1/2 tsp hot chili powder or more if you like it fiery! 1/4 tsp cumin Handful salted peanuts (optional)

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Ingredients

Equipment: Non-stick Pan, Wok or large frying pan


Spray oil on a hot non-stick pan. Place sea bass in pan, skin side down. 1. Squeeze the juice of half a lemon over sea bass and season with lemon pepper seasoning and soy sauce. Place lid on pan and leave to cook for approx 2 minutes.

Spray oil onto the hot wok to be used for cooking the stir fry vegetables.2. Add sliced carrots, white cabbage, chopped broccoli, sliced onion, and finally 3. sliced garlic to your wok.

Pour in a small drop of water when vegetables start sticking to the wok. Place 4. lid on and leave to cook.

After two minutes turn over sea bass and leave to cook for a further minute.5. After one minute add sliced tomato and a splash of water. Turn off hob and 6. leave to steam for a further minute.

Dish up vegetables and serve with the sea bass and tomatoes.7.

RTE Operation Transformation website

1 sea bass fillet (approx. 200g) 25g white cabbage, cut into strips ½ carrot (approx. 50g) 1 tomato (approx. 100g) 100g broccoli ½ onion (approx. 75g) 1 garlic clove

5ml (1 tsp) olive oil ½ a lemon Soy sauce Lemon pepper / lemon and pepper seasoning Hot water from kettle

Fried Sea Bass with Stir fried Vegetables

20

Chicken, Spinach & Chorizo Sauté

Serves 4- 6

Ingredients

Equipment: Large wide frying pan


In a large wide heavy-bottomed frying pan, heat 2 tablespoons of olive oil and 1. gently sauté the onion and carrot for 10 minutes without colouring. Add the wine and boil down until it has reduced down to more of a syrup consistency.

Add chorizo to the pan and continue to cook over a moderate heat for a 2. further 10 minutes, turning the chorizo once.

Add the chickpeas and season with salt and pepper.3. Next add the spinach and keep stirring until the spinach is just wilted (it is 4. important to make sure the spinach is only lightly wilted / reduce to nothing – it should still look leafy).

Add the parsley and garlic. Stir until the garlic is just cooked and remove from 5. the heat.

Lightly oil and season the chicken and cook in a preheated oven (180°C) for 6. 15 mins, or until cooked. Remove from the heat and allow it to rest for five minutes, lightly wrapped in tinfoil.

Cut each breast diagonally into slices as thick or thin as you prefer. Serve on 7. top of the spinach and chickpea mixture, drizzled with either juices from the pan or a slick of olive oil.

Cooks Academy

4 Chicken Breasts 2 tbsp Olive Oil 1 onion peeled and finely chopped 2 Carrots, peeled and finely diced 300-400 ml white wine 200g Chorizo sausage, sliced into cubes or small discs

1 tin chickpeas, drained and well rinsed 500g tender leaf spinach (approx 2 large bags), picked and washed bunch parsley, finely chopped 1 garlic clove, peeled and finely chopped salt and pepper

21

Spanish Paella

Ingredients


Cook the tomatoes and the onion on a slow heat for 5 minutes; add the chicken 1. and fry until lightly browned; then add the green beans, peas and chopped pepper and cook together with the meat. Add the paprika and the saffron/turmeric. Cook for about 10 minutes on high heat and taste for salt.

After 10 minutes add the rice, distributing it evenly, followed by the water 2. or stock. Keep on medium to high heat to keep the dish boiling -approx 20 minutes for the paella rice to cook. Do not stir the rice once you have added it to the pan. All the broth should be nearly absorbed when finished.

Take the paella off the heat and let stand for about 5-10 minutes covering the 3. top with a lid. If the rice has been cooked correctly, the rice grains should be loose, not clumped together or having a mushy texture.

Squeeze some lemon juice to taste. 4.

Note: This is a full meal dish, easy to cook and store for the next day. The chicken can be changed to fish or more vegetables for different options. It follows the dietary pyramid. Minimum salt required.

Submitted by Maria Galve-Villa, M.Sc student in Physiotherapy 4th place in Healthy Cooking Competition final on Feb 16th 2009

4 diced chicken fillets 1 tin of chopped tomatoes 100 g green beans (can be frozen) 1 chopped pepper 1 small tin of peas 1 chopped onion 1 level tsp saffron (optional) or turmeric 3 cups of long rice

8 cups of hot chicken stock (water will do) olive oil ( enough to cover bottom of pan/wok) Salt (to taste) 1 level tsp sweet red paprika 1 lemon

22 Cooks Academy

160g bulghur wheat (or couscous) 3-4 chicken breasts, thinly sliced 2 cloves garlic, crushed 150ml lemon juice 60ml olive oil 250g cherry tomatoes, halved

4 spring onions, coarsely chopped 1 cup flat leaf parsley, coarsely chopped 1 cup fresh mint, coarsely chopped Salt and black pepper 100g feta cheese, crumbled, to garnish

Warm Chicken Tabbouleh

Serves 4

Ingredients

Equipment: Wok or frying pan, Bowl, Sieve


Place bulghur wheat in a bowl, cover with an inch of boiling water and leave 1. to stand for 15 minutes. Put into a sieve over a clean dish and squeeze out as much water as possible (if there is any water remaining after 15mins).

Combine chicken, ¼ of the lemon juice and 1 tbls of oil and marinade for 10 2. minutes. Drain and discard the marinade.

Heat 1 tbls of oil in a wok and stir-fry the chicken in batches until browned all 3. over and cooked through. Set aside and keep warm.

Add the bulghur wheat, onion and tomatoes to the wok until the onion softens.4. Add the chicken and rest of the lemon juice and olive oil.5. Remove from the heat, stir through herbs and season. Crumble the feta cheese 6. over the finished dish.

23

Stir Fry Beef with Noodles

600g beef 2 tsp five spice powder 2 cloves of garlic 1 tbsp of lemon Juice 6cm knob of ginger 500g broccoli

6 tbsp of soy sauce 1 tbsp olive oil 4 x 150g Chinese egg noodles 160g peas 650g carrots

Submitted by Nicola Doran, 1st Year Agriculture Finalist in Healthy Cooking Competition final on Feb 16th 2009

Ingredients

Equipment: Wok or large pan


Slice the beef into thin strips and toss with the chopped garlic, ginger, five 1. spice powder and 3 tablespoons of soy sauce. Leave to marinate for five minutes.

Grate the carrot and cut into thin strips. Chop the broccoli into small florettes.2. Heat a wok and add a little olive oil. When hot add the beef and fry for 4 or 5 3. minutes. Remove and place on a plate.

Add a tablespoon of soy sauce to the wok. Fry the carrot and broccoli. After 2 4. minutes add the peas and cook for a further 2 minutes.

Return the meat back to the pan with the noodles. Add 2 tablespoons of soy 5. sauce and 1 tablespoon of lemon juice. Fry for 2 minutes until noodles are cooked.

Remove from the heat and serve.6.

Note: The combination of nutrients vitamins and minerals in the vegetables, carbohydrate in the noodles and protein in the meat make this a nutritious dish.

24

(Beef Fillet) Beef Stroganoff

Serves 4

Ingredients

Equipment: Casserole or large heavy-base frying pan


Unless the fillet is already cut into steaks, cut the fillet into 1cm thick steaks, 1. then cut each steak across the grain into 4mm wide strips. Season the meat generously with salt and pepper.

Remove the stalks from any large mushrooms. Slice thinly.2. Meanwhile, melt the butter in a heavy based frying pan, add the paprika and 3. shallots and sweat over a gentle heat for 10 minutes (do not allow to brown). Add the mushrooms and fry gently for a few minutes until the mushrooms start to soften. Transfer to a dish and wipe the pan clean.

Over a high heat, add a tbsp of oil to the cleaned pan; without overcrowding the 4. pan, fry the meat briskly in 3-4 batches, until the meat is just sealed on the outside. Transfer the meat to a plate after each batch.

Return the mushroom mixture to a clean pan or casserole, add the cream with 5. the stock, bring to the boil and simmer for 2 minutes until thickened.

Next, drain the steak of any raw juices and add in along with the lemon juice. 6. Increase the heat, until the meat is just cooked through (it is important not to continue simmering for much longer as the tender meat will overcook). Check the seasoning.

Add in the chopped parsley and serve.7.

Cooks Academy

600g beef fillet 250g mushrooms, wiped clean 50g butter 2 tbsp paprika 150g shallots, peeled, very thinly sliced 3 tbsp sunflower oil

200ml sour cream (or crème fraîche or double cream) 200ml beef stock 2 tsp lemon juice 10g flat parsley, chopped salt and freshly cracked black pepper

25Submitted by Antonio Garzon-Vico, PhD student Joint 1st place in Healthy Cooking Competition final on Feb 16th 2009

Paquita’s Lentils and Chorizo Stew

Ingredients

1 cup small lentils 1 tin of tomatoes 4 pieces of cooking chorizo 1 bay leaf 1 onion finely chopped 1 tsp of Pimenton (Spanish Paprika) 3 carrots chopped Salt & pepper ½ a cup of red wine (or beer) 2 potatoes diced 1 table spoon of olive oil 200 grams of spinach.

Equipment: Large pot


Put all ingredients except the spinach in a large pot.1. Cover with cold water & bring to the boil.2. Reduce heat and simmer for 1 hour and 15 minutes.3. Stir in the spinach 10 minutes before the end of cooking.4. Serve with toasted bread and olive oil.5.

Note: Lentils contain high levels of proteins, including the essential amino acids isoleucine and lysine. Health magazine has selected lentils as one of the five healthiest foods. Lentils are one of the best vegetable sources of iron. The lentils are complemented with spinach and carrots. The chorizo, bay leaf, wine and paprika make this a very tasty dish. Its simplicity increases its value! Total Cost: €8

http://www.indi.ie

http://en.wikipedia.org/wiki/Isoleucine

http://en.wikipedia.org/wiki/Lysine

http://en.wikipedia.org/wiki/Human_iron_metabolism

26

Turkey Fillet & Mixed Root Vegetable Stew in Sage

Ingredients

Equipment: Wok or large frying pan


Peel carrots, sweet potato and onion. 1. Cut carrots in strips and onion, sweet potato and potato into slices.2. Cut turkey into small strips.3. Add 5ml of oil in the wok. When oil is hot add vegetables (onion last) stirring 4. frequently. Add spices and sage leaves and then add the turkey.

Pour chicken stock in when the ingredients start sticking to the wok.5. Remove the lid when vegetables and turkey are cooked allowing excess 6. moisture to cook off.

Note: For calorie counters, the approx calorie content of this dish = 400kcals

RTE Operation Transformation website

5ml (1 tsp) of olive oil 120g of turkey fillet 1 carrot (approx 100g) 2 small baby potatoes (approx 150g) ½ sweet potato (approx 150g) ½ small onion (approx 50g) 2-3 cloves of garlic

4-5 sage leaves or 1-2 tsp dried sage 2 bay leaves Black pepper 15ml (1 tblsp) of soya sauce ½ cube of chicken stock melted in 200ml of hot water from kettle

27

Scrumptious Tomato Meatballs on Garlic Bread

Ingredients

Equipment: Pan, Bowls, Grill


Place 1 clove of crushed garlic in a bowl; grate mozzarella into bowl & add 1. pesto, 1 chopped raw onion, oregano and eggs & mash all together with the mince. Leave to sit in the fridge while the tomato sauce is prepared.

To prepare the tomato sauce: fry 2 onions until opaque. Add 6 cloves of 2. crushed garlic and fry for 1 minute; add the tinned tomatoes, basil a pinch of sugar and salt and pepper. Chop up the semi sundried tomatoes into small pieces and add.

Take the mince out of the fridge and pack tightly into meatballs and fry in a 3. little oil. When browned add to the tomato sauce pot.

Slice the ciabatta into 4 large pieces and in a small bowl mix the butter, 1 4. crushed garlic clove and a sprinkle of parsley and butter the ciabatta with the garlic butter. Place in a hot grill until browned.

Note: High in protein from the mince & cheese with anti oxidant properties from the garlic which also fights flu &colds. Tomatoes, basil and oregano (especially if fresh) contribute to your 5 a day! The olive oil provides Vitamins A,D and E.

Submitted by Katy Breen, 2nd Year Food Science student 3rd place in Healthy Cooking Competition final on Feb 16th 2009

3 onions 2 eggs 8 garlic cloves 2 cans of tomatoes 50g semicircular sundried tomatoes 1 tsp basil & oregano 700 g mince

125 g buffallo mozzarella 4 tsp basil pesto 3 tbsp olive oil Ciabatta bread 50 g butter/ low fat spread pinch sugar & pinch parsley

28

Hunters Chicken a la Eva

Serves One

Ingredients

Instructions for cooking

Remove the skin of the chicken with a sharp scissors and wash the chicken leg 1. under cold water.

Wash & peel the vegetables; crush the garlic, cut the carrot in rounds, cut the 2. onion in small chunks and halve the small new potatoes.

Put olive oil in the wok & when oil is hot add the chicken leg.3. Start adding the vegetables after the chicken is slightly brown. 4. Add seasoning.5. If the vegetables start sticking to the wok start adding the chicken stock.6. Simmer for 45 minutes initially under the lid and then take lid off for last 15-7. 20 min to let the excess water evaporate.

Note: A very nutritious dish especially for people who want a low calorie but healthy diet.

Reproduced from RTE Operation Transformation website

5ml (1 tsp) of olive oil Chicken leg with skin removed (approx. 300g) 2 small new potatoes (approx. 150g) 1 carrot (approx. 150g) 1 small onion (approx. 100g) 100g of white mushrooms 1 can of chopped tomatoes with sauce (approx. 400g)

¼ cube of chicken stock melted in 100ml of hot water from kettle 2 cloves of garlic Bay leaf Black pepper Paprika

29

Spicy Tomato Sauce & Sizzling Bacon

Ingredients

Equipment: Large pan, Large saucepan


Tip the penne into a large saucepan of boiling, salted water, stir once, then 1. cook for 10-12 minutes until ‘al dente’ or according to packet instructions.

Meanwhile, heat the olive oil in a saute pan and fry the bacon for a couple of 2. minutes until crispy.

Add the onion and cook for another minute or two until softened, stirring 3. occasionally. Add the garlic with paprika and chilli and cook for about 30 seconds, stirring. Stir in the passata and cook for 1-2 minutes until heated through. Add the sugar and season to taste.

When the pasta is cooked, drain well and then return to the pan. Pour in the 4. tomato mixture and add the basil, then fold everything together until well combined. Divide among warmed plates to serve.

Bord Bia Recipe: www.bordbia.ie/aboutfood/recipes

350g penne pasta Small handful fresh basil leaves, roughly torn 1 small onion, finely chopped 1 red chilli, seeded and finely chopped 400ml passata (sieved tomatoes) 2 garlic cloves, finely chopped

1 teasp. sweet or smoked paprika Pinch of sugar Salt & freshly ground black pepper 1 tablespoon olive oil 175g piece rindless streaky bacon or streaky rashers, cut into small thin strips

31

Nutritional & Lifestyle AdviceNutrition

Your body needs a wide variety of vitamins and minerals to keep you healthy. Fish is a great source of these essential nutrients; it is naturally low in saturated fat, rich in easy-to-digest protein and packed with many of the essential vitamins and minerals necessary for good health. Omega-3 fats help to reduce your risk of heart disease and help to keep your brain healthy into old age. Vitamin D helps you to absorb the calcium from your food so it’s good for your bones, and the low-fat protein found in fish means you can help to keep cholesterol levels healthy. So when you add fish to your diet, you’re taking care of more than your looks! By eating fish you get protein, iodine, zinc, selenium, and vitamins B, A and D as well as the all-important omega-3.

A good night’s sleep!

All the nutrition in the world will be useless without giving your body enough rest to allow the nutrients to do their work. When you sleep your body gets busy repairing and rebuilding, so aim to be in bed by 10pm a few nights a week.

Food Pyramid

The Food Pyramid balances foods in the amounts needed to ensure you are eating sufficiently for the lifestyle you are leading. The more active you are, the higher your energy needs will be. Energy should come from the breads, cereals and potatoes shelf, and from the fruit and vegetable shelf ie the bottom two shelves of the pyramid.

Fats, biscuits, cakes, confectionary and high fat food snacks can be enjoyed as part of a healthy eating plan, but in limited amounts.

Foods that contain similar nourishment are grouped together and can be interchanged. This allows you flexibility of choice, and provides the variety you need for good health. Variety is the spice of life!

Bottom Shelf: Breads, Cereals & Potatoes

2nd Shelf: Fruit & Vegetables

3rd Shelf: Milk, Cheese and Yogurt

4th Shelf: Meat, Fish, Alternatives

5th Shelf: Sparingly

,

33

BOTTOM SHELF Breads cereals and potatoes

Choose at least 6 or more of the following each day:

1 bowl of breakfast cereal • or1 slice of bread • or3 dessertspoons cooked pasta/rice • or1 medium potato - boiled or baked •

Note: If physical activity is high, up to 12 servings may be necessary

2ND SHELFFruit and vegetables

Choose at least 5 or more of the following each day

½ a glass of fruit juice • or3 dessertspoons of cooked vegetables •or salad orBowl of homemade vegetable soup • or1 medium sized fresh fruit • or

3 dessertspoons cooked fruit or tinned fruit (preferably in own juice)

3RD SHELFMilk, cheese and yogurt

Choose any 3 each day:

1/3 of a pint of milk • or1 carton of yogurt • or1 oz Cheddar/Edam/Blarney cheese •

Note: Choose low fat choices frequently

4TH SHELFMeat, Fish and alternatives

Choose any 2 of the following each day

2oz cooked lean meat or poultry • or 3oz cooked fish • or 2 eggs (not more than 7 per week) • or9 dessertspoons cooked peas/beans • or 2oz Cheddar type cheese (preferably •low fat) or3oz nuts (not suitable for young •children)

5TH SHELF To be used very sparingly

Oils and fats• Use about 1oz low fat spread/low fat butter or ½ oz margarine or butter each day. Use oils sparingly.

Sugars, confectionary, cakes, biscuits •and high fat snack foods If you drink or eat snacks containing sugar, limit the number of times you take them throughout the day. Eat high fat snacks in only small amounts, and not too frequently. Choose lower fat, sugar free alternatives.

Alcohol• In moderation, preferably with meals and have some alcohol free days

Food Pyramid

Suggested amounts to eat from each shelf

34

Hand washing before cooking.

Do get into the habit of washing your hands before you start to cook. If you are entertaining some friends they won’t be impressed by your efforts to poison them if they are ill after your cooking.

Crimes against hygiene

Some people think that having piles of dirty dishes in the sink and eating foods of dubious safety is an essential part of the student experience. But if you don’t think a bout of food poisoning is going to enhance the semester, here are a few of the safety corners you can’t afford to cut:

Leftover takeaways

If you really want to, there’s nothing wrong with eating a bit of leftover pizza or curry for breakfast, as long as it’s been kept in the fridge. But you mustn’t eat it if it’s been left out at room temperature overnight. In the right conditions, one bacterium could multiply to thousands of millions in twelve hours. Remember to cool leftovers within one to two hours and then put them in the fridge. If you reheat them, make sure they are piping hot all the way through.

‘Use by’ dates

‘Use by’ means exactly that. There really isn’t any leeway - once the ‘Use by’ date has been and gone, you just can’t be sure the food is safe to eat. If you chance it, it could make you ill. ‘Best before’ dates are used on less perishable foods. Once this date has passed the food might not have such a good taste or texture, but it’s unlikely to make you ill.

Mouldy food

Once you spot some furry growth on food, don’t be tempted to cut that bit off and eat what’s left. Moulds and other fungi produce invisible toxins, which can penetrate the rest of the food and make you ill. So, if a food has gone mouldy it’s safest to bin it.

Food on the f loor

Floors aren’t clean, so any food that is dropped on the floor - even if it makes contact for just a fraction of a second - could be covered in dirt and bacteria when you pick it up. So, if your proverbial toast lands buttered side down it belongs in the bin!

Food Safety

Please take it seriously

35Also, download the Fresher Food booklet

www.food.gov.uk/multimedia/pdfs/fresherfood00.pdf

Useful Websites

www.5aday.nhs.uk

www.cookeryclub.co.uk

www.cookitsimply.com

www.healthpromotion.ie

www.rte.ie/ot/recipes.html

www.thinkvegetables.co.uk

www.deliaonline.co.uk

www.bbc.co.uk/food

www.bordbia.ie/aboutfood

www.takelifeon.co.uk

www.eatwell.gov.uk

www.indi.ie

http://www.food.gov.uk/multimedia/pdfs/fresherfood00.pdf

http://www.5aday.nhs.uk

http://www.5aday.nhs.uk

http://www.cookeryclub.co.uk

http://www.cookeryclub.co.uk

http://www.cookitsimply.com

http://www.cookitsimply.com

http://www.healthpromotion.ie

http://www.healthpromotion.ie

http://www.rte.ie/ot/recipes.html

http://www.rte.ie/ot/recipes.html

http://www.thinkvegetables.co.uk

http://www.thinkvegetables.co.uk

http://www.deliaonline.co.uk

http://www.bbc.co.uk/food

http://www.bbc.co.uk/food

http://www.bordbia.ie/aboutfood

http://www.bordbia.ie/aboutfood

http://www.takelifeon.co.uk

http://www.eatwell.gov.uk

http://www.eatwell.gov.uk

http://www.indi.ie

http://www.indi.ie

Notes

Proudly printed in Dublin by Speciality PrintTel: 01 453 6077 Email: [email protected]

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ucd student cookbook 2009

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