PRACTICAL 1 VEGETABLE COUS Ingredients 170 ml water
PRACTICAL 1 VEGETABLE COUS Ingredients 170 ml water, boiling 1 vegetable stock cube 100 g cous 1 medium tomato 1 spring onion ¼ cucumber ½ yellow pepper 4 dried apricots 1 x 15 ml spoon parsley 2 x 15 ml spoons low fat dressing Method 1. Make up the stock by dissolving the stock cube in the boiling water. 2. Pour the stock over the cous in a large bowl. 3. Fluff with a fork and leave to stand for 5 minutes. 4. Chop the tomato and cucumber into small chunks. 5. Slice the pepper into small strips. 6. Slice the dried apricots and parsley into small pieces. 7. Add all the vegetables to the cous and snip the spring onions into the bowl using the scissors. 8. Stir everything together. 9. Add the dressing. IDEAS
PRACTICAL 2 GRILLED SNACK Ingredients 2 slices of bread or a bread roll/ baguette Cheese – mozzarella is a good choice Tomatoes or peppers Rocket/Salad Dressing of your choice Optional Extras Sweetcorn 2 rashers of bacon chicken or ham (to sprinkle on top) Or think of your own toppings! Equipment Chopping board, knife, grater, grill pan and grill Method 1. Prepare self and work area and gather equipment and ingredients 2. Slice vegetables into desired sizes and shapes and put to one side 3. If using bacon or chicken, this needs to be cooked (using the correct method) before grilling the snack 4. Grate cheese and toast bread using the grill 5. Once the meats are cooked, assemble your vegetables, cheese and meat onto the bread then place under the grill for a further 2 -4 minutes until melted and golden 6. Cut into segments before drizzling dressing over the top 7. Serve IDEAS
PRACTICAL 3 BASIC SCONES Ingredients 250 g Self raising flour 1 tsp Baking powder 50 g Margarine/butter 130 -50 ml Milk Glaze – beaten egg or milk 80 g – Extra ingredients Equipment Mixing bowl, wooden spoon, baking tray, rolling pin, cutters and a cooling rack Method 1. Prepare self and work area 2. Set the oven at 230 c or gas mark 8. Grease tray 3. Sieve flour and baking powder into mixing bowl. Cut the margarine or butter into small pieces and add to bowl 4. Rub the fat using your finger tips until the mixture looks like breadcrumbs 5. Stir in other ingredients 6. Roll mixture out using a rolling pin 7. Cut out and place onto tray 8. Bake until golden brown 8 – 12 minutes • Do not roll your dough too thin (1 1/12 cm • Only use your fingertips to make breadcrumbs • Add your wet ingredients last • Remember your baking powder IDEAS
PRACTICAL 4 FAJITAS IDEAS Ingredients ½ onion ½ lime ½ green pepper 1 clove garlic 1 tomato ½ green chilli 25 g Cheddar cheese Small bunch of coriander 2 tortillas 1 x 10 ml spoon oil 1 x 15 ml spoon guacamole (or salsa), optional 1 small chicken breast (or 3 – 4 thighs) 1. Prepare the marinade: • squeeze the lime; peel and crush the garlic; de-seed and slice the chilli; chop the coriander • stir everything together with the oil. Equipment 2 chopping boards 2 knives Juice squeezer Garlic press Mixing bowl Grater Wok or saucepan Measuring spoons Weighing scales 2 spoons 2. Remove any skin from the chicken and cut the chicken into strips. Mix with the marinade and place in the fridge, covered, until needed. 3. Prepare the remaining ingredients with a clean knife on a clean chopping board: • slice the onion and green pepper; chop the tomato; grate the cheese 5. Add the marinated chicken to the wok or saucepan and stir-fry for about 4 minutes. Check that the chicken is cooked. 6. Add the onion and green pepper and continue to cook for a further 2 minutes. 7. Spread a little chicken in the centre of the tortilla, add some tomato, cheese and guacamole, then roll up. 8. Serve and eat Warm the tortillas in a microwave oven for 20 seconds. Go for extra vegetables or kidney beans for a vegetarian alternative. Other types of meat could be used, e. g. thin strips of beef or turkey.
PRACTICAL 5 HOT PASTA Ingredients 1 onion 1 clove garlic 1 x 15 ml spoon oil 1 x 400 g canned chopped tomatoes Handful of fresh basil Black pepper Method ● All must prepare the onion and garlic (peel and chop the onion, peel and crush the garlic. ) ● Fry the onion and garlic in the oil for 5 minutes, until soft. (fry any extra ingredients at this point) ● Add the tomatoes and tear in the basil leaves ● Add a few twists of black pepper, then allow to simmer. gently for 20 minutes While onion and garlic is frying, boil kettle and pour into pan. Turn on hob and bring to boil. When rapidly boiling, add the pasta and cook for around 10 minutes until al dente, START CLEARING UP. When done, ● Drain pasta ● Mix the cooked pasta and tomato sauce together ● Place onto plate and label what is in dish FINISH CLEARING UP. IDEAS
PRACTICAL 6 : Flapjack Cereal bar Ingredients • • • 125 g butter or margarine 100 g dark brown soft sugar 4 tablespoons golden syrup 250 g rolled oats 40 g sultanas or raisins Extra ingredients if wanted: 100 g of muesli, granola, fruit etc Method • Preheat the oven to 180 C / Gas mark 4. • In a saucepan over low heat, combine the butter, brown sugar and golden syrup. Cook, stirring occasionally, until butter and sugar have melted. Stir in the oats and sultanas until coated. Pour into an 20 cm square baking tin. The mixture should be about 2 to 3 cm thick. • Bake for 30 minutes in the preheated oven, or until the top is golden. Cut into squares, then leave to cool completely before removing from the tin.
PRACTICAL 6 SMOOTHIES Ingredients 150 g chosen fruits Juice, milk or yoghurt Flask or bottle to take home in Method 1. Tie long hair back, wash hands and put on an apron. 2. Slice fruits and place into your blender (Remember the correct knife skills) 3. Whizz until smooth 4. Pour in juice or yoghurt to make the consistency you like 5. Add a few extra fruits on top 6. Serve IDEAS
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