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Healthy Cooking in 30 minutes!

QEC 306Maya Sheikh Alsouk

Health and Diet Center ©2013 All rights

reserved.

Health and Diet CenterAddress

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the center

This course is designed to

Prepare and cook healthy low-fat Beef Stroganoff meal in 30 minutes for working

professionals with busy schedules.

Did you know

A study published in 2005 revealed that fast-food consumption increased your:

• Risk of obesity*• Risk of type 2 diabetes* *Pereira, M. A., Kartashov, A. I., Ebbeling, C. B., Van Horn, L., Slattery, M. L., Jacobs Jr, D. R., & Ludwig, D. S. (2005). Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis. The Lancet, 365(9453), 36-42.

Objectives

• Unit 1: characteristics of a healthy meal• Unit 2: low-fat Beef Stroganoff is healthy• Unit 3: preparation of ingredients and

utensils• Unit 4: cooking the recipe

Before we begin

To successfully complete this course note that:

• No cooking skills required• No sophisticated utensils or cookware

required• Access to basic kitchen appliances

• What is a healthy meal• The four food groups consisting a

healthy meal• Healthy meals are low in fat and uses

everyday ingredients

Unit 1: Characteristics of a healthy meal

Food Pyramid

Note: Picture taken from Wiki Commons http://commons.wikimedia.org/wiki/File:USDA_Food_Pyramid.gif#filehistory

Healthy meals are low in fat and use everyday ingredients

Healthy meals include:• Low-fat products such as low-fat cream,

lean beef and sunflower or olive oil• Daily consumed ingredients from the

different food groups

Unit 2: low-fat Beef Stroganoff is healthy

Low-fat Beef Stroganoff includes ingredients that are:

• From all food groups• Low in fat• Healthy and taste good when

combined

Unit 3: preparation of ingredients and utensilsIngredients for recipe: 2 pounds of beef sirloin strips 2 white onions 500 grams of white or brown mushroom 500 ml of low-fat cooking cream 1 tablespoon of sunflower oil

Picture 1 Picture 2

Seasoning for recipe: ½ teaspoon salt ½ teaspoon black pepper 1 tablespoon garlic powder 1 ½ tablespoon mustardUtensils for recipe: Medium non-stick pot 1 wooden spoon Medium sized bowl for serving

Unit 4: cooking the recipe• Heat sunflower oil for 1 minThen add one ingredient at a time as

follows:• Beef sirloin strips and fry 3 min• Onions and fry 2 minutes• Mushrooms and fry 2 min• Low-fat cooking cream• Seasoning • Cook for 15 min• Serve the dish• Pack leftovers

Picture 3

Summary

• Healthy meals consists of different ingredients from the four food groups

• Healthy meals are low in fat and use everyday ingredients

• Low-fat Beef Straganoff combines ingredients from all food groups

• Low-fat Beef Straganoff is low in fat and tastes great

Preparation and cooking process

Prepare ingredients

• Get ingredients and verify amounts• Get seasoning and verify amounts • Wash and chop your vegetables

Get utensils

• Medium non-stick pot• 1 wooden spoon• Medium sized bowl for serving

Cook recipe

• Read instructions and start cooking• Serve meal• Pack leftovers

References• Carliner, S. (2003). Training Design Basics. Baltimore, MD: ASTD

press• Health Canada. (2007). Canada's food guide. Retrieved from

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php

• Mayo Clinic. (2010). Nutrition and healthy eating. Retrieved from http://www.mayoclinic.com/health/cuts-of-beef/MY01387

•  National Health Service. (2013). What is a healthy balanced diet?. Retrieved from http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51

• Pereira, M. A., Kartashov, A. I., Ebbeling, C. B., Van Horn, L., Slattery, M. L., Jacobs Jr, D.R., & Ludwig, D. S. (2005). Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis. The Lancet, 365(9453), 36-42.

Course EvaluationWe value your opinion, 1. In a word, how would you describe this program?

Box 1

2. Using a number, how would you describe this program?1 2 3 4 5 Abysmal Average Outstanding

3. How much did you know about cooking low-fat Beef Stroganoff before doing this program?

1 2 3 4 5 Nothing Some A lot

4.How likely are you to use some or all of the skills taught in this course in your daily routine?

1 2 3 4 5Not at all Not sure Very likely

5. The best part of this program was:Box 2

6. The one thing that could improve this program most is: Box 3

7.Did you try the low-fat Beef Straganoff recipe? if so, how did it taste?

Box 4

Evaluation adapted from Carliner, S. (2003). Training Design Basics. Baltimore, MD: ASTD press.

Submit

Test your knowledgeAnswer the following questions:

1. What are the four food groups consisting a healthy meal?

2. What is the characteristic to look for when buying products containing fat ?

3. Name two reasons why low-fat Beef Stroganoff is considered a healthy meal.

1. 3.2. 4.

1. 2.

4. In the process of preparing to cook the low-fat Beef Stroganoff, name the five solid ingredients used.

5. Choose the right answer. What is the cookware used in low-fat Beef Stroganoff recipe?

A. Skillet B. Baking pan C. Pot D. Grill

6. Name the steps (in order) to cook the low-fat beef Stroganoff recipe.

Submit

Other resources• For more information about choosing the

right food and quantities depending on your age and sex, consult Canada’s Health website at: http://healthycanadians.gc.ca/eating-nutrition/index-eng.php

• For more upcoming courses on healthy and quick recipes offered by our center, enter your e-mail address below to subscribe to our newsletter e-mail address

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