copy of intro college cookbook · 2020. 4. 23. · b a s i c i t e m s t o s t o c k y o u r p a n...

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More Momma

CollegeCooking 101

EASY RECIPES WITH JUST A

MICROWAVE AND A MINI FRIDGE

Cooking 101COLLEGE

I N T R O D U C T I O N :

Welcome to the only college cookbook you will ever need! I

can't wait for you to dive into these recipes and start cooking

some yummy food in your dorm room!

I hated eating in the cafeteria every night and couldn't afford

to eat out either. In college I wanted to be able to make

easy, healthy food in my dorm room. Out of desperation I

came up with a system to do just that!

There's no need to eat out, or even eat in the cafeteria, every

day of your college life. Using the techniques in this cookbook

will change your menu planning, and the way you feed

yourself! The great part is you don’t need a stove or an oven

for any of the meals; everything can be made in a microwave!

My hope is that you gain some confidence in the kitchen and

have fun while doing so. I want you to be creative with flavors

and different combinations. In some of the recipes you will

see suggestions to help inspire you to do just that, but feel

free to put your own twist on them!

Cooking 101COLLEGE

i

M A K E S O M E M O N E Y !

I was a poor college student once, too! That's why we have

an affiliate program. We give you a discount code that you

can share with your friends, and you make money while you

sleep. What could be better than that?

Just send me an email at [email protected], and we will

get you set up!

W I N S O M E P R I Z E S !

Here at More Momma we like to giveaway free stuff, like a lot

of free stuff! That's why every month there is a

#moremommacollege prize winner.

Just share pictures of you using the cookbook or pictures of

your yummy food, and post it on social media in a post or

story. Make sure to use the hashtag #moremommacollege

and tag @moremomma to enter. The more hashtag uses, the

more chances you have to win! Prizes are announced on

Instagram, so be sure to follow along there.

Some awesome prizes we are giving away this year include

giftcards to restaurants, movie tickets, gas cards, and CASH!

ii

Cooking 101COLLEGE

Wash your hands before handling food.

Always cut on a thick, plastic cutting board that is secured

underneath with a wet paper towel.

Wash your cutting board with soap and hot water, along with

any utensils or kitchen tools after you cut any raw meat,

poultry, or fish products, along with handling raw eggs.

Sanitize your work area with a sanitizing wipe before and

after you cook.

Follow the claw and saw technique below when using a knife.

Use a hot pad when taking things out of the microwave.

Promptly place food back in the fridge, and don't let food sit

out for long periods of time.

Never refreeze something that has already been frozen.

Make sure your mini fridge is set at 40°F or below.

Have fun!

Basic Safety: Whenever cooking, we want to stay safe from

not only cuts and burns, but also foodborne illnesses. Here are

some basic steps to keep you safe while cooking in your dorm

room.

L E T ' S G E T S T A R T E D !

C L A W A N D S A W :

Hold your left hand in a claw

with your fingers curled under.

Securely hold your knife and

use a sawing motion to cut

through the item.

iii

Cooking 101COLLEGE

Use a microwave-safe dish. Your plate will usually state on the

back that it is microwave-safe.

Never microwave foil or metal.

Don't cook a bunch of different items at the same time. Some

things will heat up quicker than others and can burn.

Stir food occasionally when cooking for long periods of time.

When cooking things that have sauce or are liquids, cover your

plate or bowl with a paper towel to prevent excessive

splattering, causing a mess in your microwave.

Make sure you poke holes in things like potatoes or spaghetti

squash to prevent an explosion in your microwave.

Don't thaw frozen meat. In this cookbook you won't be dealing

with any raw meat, but it is not advised to cook or defrost raw

meat like chicken or steak in the microwave.

Clean your microwave often! Just wipe it down with warm,

soapy water, and a paper towel or a sanitizing wipe.

All microwaves are different and have different power levels.

Adjust the times in this cookbook to make sure your food is hot

and cooked.

Basic Safety: Whenever cooking in the microwave, follow these

simple steps.

1.

2.

3.

4.

5.

6.

7.

8.

9.

Basic Safety: Microwave cooking is

fast and convenient.

Cooking 101MICROWAVE

iv

Plastic cutting board

1 Medium-sized mixing bowl

1 Set of measuring cups

1 Set of measuring spoons

Good pair of scissors (just for

the kitchen)

Small kitchen knife

Can opener

Pot Holders

Microwave - Every microwave is

different. If your food isn’t fully

cooked, simply put it back in

the microwave for a few more

seconds until it is thoroughly

cooked.

Mini fridge - Most dorms supply

mini fridges for students. If you

don’t have a mini fridge, it

might be worth the

investment. Look around for a

deal, or add it to your

Christmas or birthday wishlist!

Plates: Paper and a microwave-

safe ceramic plate.

Silverware: Use metal or plastic

silverware.

Cups: Plastic or paper cups,

along with a hydro flask or

water bottle.

1 Microwave-safe mug

Plastic bins: for storing tools.

You can find these at the

Dollar Store.

Ziploc bags: gallon and

sandwich size.

Brown paper bags: lunch bags.

Clorox wipes: for sanitizing.

Paper towels: for easy cleanup

and to secure your

cutting board.

K I T C H E N T O O L S A P P L I A N C E S

S E R V I N G / C O O K I N G

S T O R A G E A N D

C L E A N I N G

C L I C K H E R E T O B U Y O N

A M A Z O N

basic tools you will need

v

basic items to stock yourpantry

Cooking spray

Olive oil

Kosher salt

Black pepper

Everything but the Bagel

Seasoning

Garlic salt

Your favorite seasonings

S E A S O N I N G S / O I L S

Kodiak Cake Flapjack Mix

Bread

Pasta

Snacks of choice

1 Pound box granulated sugar

Peanut butter

BBQ sauce (free item)

Ketchup (free item)

Buffalo sauce (free item)

Soy sauce (free item)

P A N T R Y I T E M S

Shredded cheese

Deli meat

Salad mix

Rotisserie chicken: shred when

you buy and store it in a

Ziploc bag to have all week.

Fruit

Vegetables

R E F R I G E R A T O R

S T O R E P A N T R Y I T E M S A N D S E A S O N I N G S I N

P L A S T I C B I N S F R O M T H E D O L L A R S T O R E

Mayo and mustard packets

Ketchup packets

Soy sauce packets

Hot sauce packets

Extra sauces at Chick-Fil-A

Coffee creamer packets

Sugar packets

Salt and pepper packets

Plastic silverware

Napkins

I T E M S Y O U C A N G R A B

F O R F R E E

vi

contentsI N T R O D U C T I O NL E T ' S G E T S T A R T E DM I C R O W A V E C O O K I N GB A S I C T O O L S Y O U W I L L N E E DB A S I C I T E M S T O S T O C K Y O U R P A N T R YT A B L E O F C O N T E N T SR E C I P E SI N A B A G C O O K I N G

I N A B A G G U A C A M O L E I N A B A G H U M M U S I N A B A G S A L A D I N A B A G I C E C R E A M I N A B A G P O P C O R NE A S Y B R E A K F A S T S

O M E L E T T E I N A M U G M I C R O W A V E F R E N C H T O A S T A L M O N D P O P P Y S E E D M U G M U F F I N S Y O G U R T P A R F A I T O V E R N I G H T O A T S A V O C A D O T O A S T C H I L A Q U I L E S I N A M U GE A S Y L U N C H E S

B E N T O L U N C H P R O T E I N L U N C H C H E F S A L A D I N A B A G R I C E C A K E S A N D W I C H B U F F A L O C H I C K E N S A N D W I C H S A N D W I C H W R A PM A K E - A H E A D S N A C K S

M O V I E T H E A T R E C H O W M I X P R O T E I N B A L L S P E A N U T B U T T E R C H O C O L A T E R I C E C A K E H I G H - P R O T E I N R A N C H D I P N O - B A K E G R A N O L A B A R SE A S Y D I N N E R S

M I C R O W A V E E N C H I L A D A S F L A T B R E A D D I N N E R M I C R O W A V E F R I E D R I C E F A N C Y R A M E N B B Q N A C H O S S A L S A V E R D E T A C O S M I C R O W A V E M A C A N D C H E E S E L O A D E D P O T A T O S O U P T O M A T O S O U P I N G R I L L E D C H E E S E B U F F A L O C H I C K E N Q U E S A D I L L A S C H I C K E N B U R R I T O B O W L S B R O C C O L I C H E D D A R S T U F F E D P O T A T O B B Q C H I C K E N S L I D E R S C H I L I C H E E S E F R I E S F O C A C C I A P I Z Z AE A S Y D E S S E R T S

B R O W N I E I N A M U G C O B B L E R I N A M U G C H O C O L A T E C A R A M E L P U D D I N G E A S Y M I N T I C E C R E A M E A S Y S T R A W B E R R Y S H O R T C A K E S C U P C A K E I N A M U G

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recipes

1

cooking I N A B A G

2

I N A B A G G U A C A M O L E

I N A B A G H U M M U S

I N A B A G S A L A D

I N A B A G I C E C R E A M

I N A B A G P O P C O R N

3

4

Cooking 101COLLEGE

guacamoleI N A B A G

Ingredients:

Directions:

1 avocado, smashed

1 lime, juiced

garlic salt, to taste

black pepper, to taste Optional:

cilantro, to taste

1. Place all ingredients into a Ziploc bag.

2. Remove air and seal. Mash with your hands until the avocado becomes

creamy.

3. Cut one corner of the bag and squeeze guacamole onto a serving plate.

4. Serve with tortilla chips, or eat straight from the bag!

T O O L S :

C U T T I N G B O A R D - K N I F E - Z I P L O C B A G

S C I S S O R S - P A P E R P L A T E

5

6

Cooking 101COLLEGE

hummusI N A B A G

Ingredients:

Directions:

1 can garbanzo beans, drained and rinsed

kosher salt, to taste

black pepper, to taste

1 teaspoon olive oil

1 lemon, juiced

1. Place all ingredients into a Ziploc bag.

2. Remove the air and seal. Smash the beans with your hands until it

becomes smooth.

3. Cut a corner of the bag and squeeze hummus onto a serving plate.

4. Serve with pita chips, or dip straight from the bag!

T O O L S :

C A N O P E N E R - Z I P L O C B A G - S C I S S O R S

7

8

Cooking 101COLLEGE

saladI N A B A G

Ingredients:

Directions:

B A R B E C U E C H I C K E N S A L A D :

R O T I S S E R I E C H I C K E N , B B Q S A U C E , C H E E S E

2 cups mixed greens

¼ cup parmesan cheese, shredded

2 tablespoons dried cranberries

2 tablespoons slivered almonds

dressing of your choice

1. Place mixed greens into a gallon size Ziploc bag.

2. Place all of the topping ingredients into a sandwich size Ziploc bag.

3. Place the dressing in a snack size Ziploc bag.

4. When you are ready to serve, toss the contents of each Ziploc bag into the

gallon size bag.

5. Seal and shake to toss the salad. Transfer to a plate and enjoy!

T O O L S :

G A L L O N Z I P L O C B A G - S A N D W I C H S I Z E Z I P L O C B A G

S N A C K S I Z E Z I P L O C B A G - P L A T E - F O R K

another way...T R Y I T

9

10

Cooking 101COLLEGE

ice creamI N A B A G

Ingredients:

Directions:

C H O C O L A T E I C E C R E A M I N A B A G :

A D D 1 T A B L E S P O O N C H O C O L A T E S Y R U P

S T R A W B E R R Y I C E C R E A M I N A B A G :

A D D 1 T A B L E S P O O N S T R A W B E R R Y S Y R U P

2 tablespoons granulated sugar

1 teaspoon vanilla extract

1 cup half and half

½ cup rock salt

ice cubes (enough to fill a gallon size Ziploc bag about ½ full) Optional:

multicolored sprinkles

1. Combine sugar, half and half, and vanilla extract in the pint size bag. Remove

air and seal tightly.

2. Place the salt and ice in the gallon size Ziploc bag. Place the sealed, pint size

bag of ice cream inside the gallon bag.

3. Seal the gallon Ziploc and shake until ice cream hardens (about 5 minutes).

4. Enjoy in the bag or in a bowl!

T O O L S :

G A L L O N S I Z E Z I P L O C B A G - P I N T S I Z E Z I P L O C B A G


11

12

Cooking 101COLLEGE

popcornI N A B A G

Ingredients:

Directions:

¼ cup popcorn kernels

melted butter, your desired amount

salt, or other seasonings of choice, to taste

1. Pour the popcorn kernels into a brown paper bag.

2. Seal brown paper bag by folding over the top two times.

3. Microwave for 1 minute 30 seconds.

4. Melt the butter for 20 seconds in a microwave-safe bowl.

5. Pour the melted butter into the brown paper bag with your seasoning. Fold

over the brown paper bag again, and toss to combine.

T O O L S :

S M A L L , B R O W N P A P E R B A G - M I C R O W A V E

M I C R O W A V E - S A F E B O W L

S E A S O N W I T H A N Y O F T H E S E C H O I C E S :

R A N C H M I X , T A C O S E A S O N I N G , C I N N A M O N A N D S U G A R ,

B B Q S E A S O N I N G


13

ideasB R E A K F A S T

14

O M E L E T T E I N A M U G

M I C R O W A V E F R E N C H

T O A S T

A L M O N D P O P P Y S E E D

M U G M U F F I N S

Y O G U R T P A R F A I T

O V E R N I G H T O A T S

A V O C A D O T O A S T

C H I L A Q U I L E S I N A

M U G

15

16

Cooking 101COLLEGE

in a mugO M E L E T T E

Ingredients:

Directions:

V E G G I E : A N Y V E G G I E S F R O M T H E S A L A D B A R , F E T A

C H E E S E

B A C O N : B A C O N , S H R E D D E D C H E D D A R C H E E S E , H A S H

B R O W N S

2 eggs

1 slice deli ham, cut into small pieces

1 tablespoon cheddar cheese, shredded

kosher salt, to taste

ground black pepper, to taste Optional:

hot sauce, to taste

1. Spray the mug with cooking spray.

2. Place the eggs, ham, and cheddar cheese into the mug. Mix with a fork

to scramble the eggs.

*Make sure you wash your hands thoroughly with soap and clean your

workstation with a sanitizing wipe.

3. Microwave for 1 minute, or until eggs are cooked through. Carefully

remove with a pot holder. Season with salt and pepper, and hot sauce.

T O O L S :

C U T T I N G B O A R D - K N I F E - M U G - F O R K

M I C R O W A V E - S A N I T I Z I N G W I P E - P O T H O L D E R


17

18

Cooking 101COLLEGE

french toastM I C R O W A V E

Ingredients:

Directions:

1 slice Dave’s Killer Bread, or bread of choice

1 egg

¼ cup vanilla coffee creamer (or use 4 small creamer packets) Optional:

fresh berries

maple syrup

1. Place the egg and creamer on a paper plate and stir together. Dip the

bread into the mixture on both sides.

2. Transfer the bread to a clean paper plate and microwave for 1 minute.

*Make sure you wash your hands with soapy water and sanitize your work

surface with a sanitizing wipe.

3. Remove the french toast from the microwave and top with fresh berries

and maple syrup, if desired.

*items to find for free: coffee creamer packets and syrup.

T O O L S :

2 P A P E R P L A T E S - F O R K - M I C R O W A V E

S A N I T I Z I N G W I P E S

19

20

Cooking 101COLLEGE

poppy seed mug muffinsA L M O N D

Ingredients:

Directions:

T O O L S :

M U G - S P O O N - B O W L - M I C R O W A V E

P O T H O L D E R

½ cup Almond Poppy Seed Kodiak Cake Mix

¼ cup water Optional Glaze:

3 tablespoons powdered sugar

1 teaspoon lemon juice

1. Place the Kodiak Cake Mix and water in a microwave safe mug. Stir together

to combine.

2. Microwave for 45 seconds. Carefully remove the mug from the microwave

with a pot holder.

3. If glaze is desired, stir together the powdered sugar and lemon juice in a

separate bowl.

4. Drizzle the glaze on top of the muffin.

21

22

Cooking 101COLLEGE

parfaitY O G U R T

Ingredients:

Directions:

B A N A N A C R E A M P I E :

B A N A N A Y O G U R T , S L I C E D B A N A N A , G R A N O L A

P I N A C O L A D A :

C O C O N U T Y O G U R T , F R E S H P I N E A P P L E , S H R E D D E D C O C O N U T

P E A N U T B U T T E R C H O C O L A T E :

C H O C O L A T E Y O G U R T , P E A N U T B U T T E R , C H O C O L A T E C H I P S

1 cup of your favorite yogurt

3 strawberries or fresh fruit of choice, sliced

¼ cup granola of choice

1. Place half of the yogurt in a plastic container or cup.

2. Layer with fresh berries and granola.

3. Top with remaining yogurt and serve.

*You can make 3-4 servings and keep in your fridge for the whole week.

T O O L S :

S P O O N - C U T T I N G B O A R D - K N I F E

P L A S T I C C O N T A I N E R O R C U P


23

24

Cooking 101COLLEGE

oatsO V E R N I G H T

Ingredients:

Directions:

K E E P T H E O A T M E A L A N D M I L K T H E S A M E , A N D T R Y . . .

F R E E Z E D R I E D S T R A W B E R R I E S & C H O C O L A T E C H I P S

½ C U P A P P L E S , D A S H O F C I N N A M O N , & A S P R I N K L E O F

B R O W N S U G A R

1 T A B L E S P O O N P E A N U T B U T T E R & C H O C O L A T E C H I P S

1 cup quick-cooking oats

1 cup vanilla almond milk

1 tablespoon chocolate chips

1 tablespoon brown sugar

1. Place all of the ingredients in a paper cup.

2. Cover and let sit overnight in the fridge.

3. When ready to eat, stir together.

T O O L S :

P A P E R C U P - M E A S U R I N G C U P S

M E A S U R I N G S P O O N S - S P O O N


25

26

Cooking 101COLLEGE

toastA V O C A D O

Ingredients:

Directions:

T O O L S :

M I C R O W A V E - P L A T E - K N I F E - F O R K

2 frozen hash browns

½ avocado, smashed

½ lime, juiced

salt and black pepper, to taste

1. Place the hash browns on a microwave-safe plate. Microwave for 1-2

minutes, or until the hash browns are heated through (or follow package

directions).

2. Remove the hash browns from the microwave and place the avocado on

top of each hash brown.

3. Top with lime juice, salt, and pepper.

27

28

Cooking 101COLLEGE

in a mugC H I L A Q U I L E S

Ingredients:

Directions:

T O O L S :

S M A L L B O W L - F O R K - M I C R O W A V E

M U G - P O T H O L D E R

cooking spray

2 eggs

1 tablespoon cheddar cheese, shredded

6 tortilla chips, crunched up

1 tablespoon salsa verde

salt and pepper, to taste

salsa

1. Place the eggs, cheese, tortilla chips, and salsa verde into a small bowl, and

mix with a fork to combine, breaking up the egg.

*Make sure you wash your hands with soapy water and sanitize your work

surface with a sanitizing wipe.

2. Spray the mug with cooking spray. Add the egg mixture to the mug and

microwave for about 1 minute 30 seconds or until eggs are cooked. Carefully

remove with a pot holder.

3. Top with salt and pepper and salsa.

29

ideasL U N C H

30

B E N T O B O X

P R O T E I N L U N C H

C H E F S A L A D I N A B A G

R I C E C A K E S A N D W I C H

B U F F A L O C H I C K E N

S A N D W I C H

S A N D W I C H W R A P

31

32

Cooking 101COLLEGE

Ingredients:

Directions:

P B & J : P E A N U T B U T T E R A N D J E L L Y

R O A S T B E E F : R O A S T B E E F , C H E E S E , M U S T A R D

T U N A S A L A D : T U N A S A L A D , C H E E S E , M A Y O

1 croissant or 2 slices of bread

2 slices deli meat, of choice

1 slice cheese, of choice

1. Place the slices of bread on a clean paper plate. Top with meat of choice

and cheese. Add any additional items, such as mustard, mayo, or lettuce.

2. Place the sandwich in one sandwich bag and the sides in additional bags,

or place all contents into your lunch box.

nuts

pre-cut vegetables

pre-popped popcorn

Sides:

T O O L S :

P A P E R P L A T E - S A N D W I C H B A G S - K N I F E

L U N C H B O X O R B A G


33

boxB E N T O

34

Cooking 101COLLEGE

lunchP R O T E I N

Ingredients:

Directions:

1 hard boiled egg (you can find cooked and peeled eggs in any market)

1 tablespoon peanut butter

cheese wheels

yogurt, of your choice

fruit, of your choice

vegetable, of your choice

1. Place the items in Ziploc bags, if needed, and then in your lunchbox.

*try to find salt and pepper packets when you go out.

T O O L S :

L U N C H B O X O R B A G - S A N D W I C H B A G S

35

36

Cooking 101COLLEGE

in a bagC H E F S A L A D

Ingredients:

Directions:

B A R B E C U E C H I C K E N : R O T I S S E R I E C H I C K E N , B B Q S A U C E ,

C H E E S E , T O R T I L L A S T R I P S

C A E S A R : B A G R O M A I N E , S H A V E D P A R M E S A N , C R O U T O N S ,

C A E S A R D R E S S I N G

C H I N E S E C H I C K E N : L E T T U C E , M A N D A R I N O R A N G E S ,

W O N T O N S T R I P S , R O T I S S E R I E C H I C K E N , A S I A N D R E S S I N G

2 cups bagged romaine lettuce

1 slice turkey, torn

1 string cheese, cut into small pieces

vegetables, of your choice

dressing, of choice

1. Place all of the ingredients into a large Ziploc bag.

2. Seal and shake to toss the lettuce.

3. Serve on a paper plate or eat straight from the bag.

T O O L S :

L A R G E Z I P L O C B A G - K N I F E - F O R K


37

38

Cooking 101COLLEGE

sandwichR I C E C A K E

Ingredients:

Directions:

B B Q C H I C K E N : R O T I S S E R I E C H I C K E N ,

B B Q S A U C E , C H E E S E

P I Z Z A : T O M A T O S A U C E , P E P P E R O N I , C H E E S E ,

T O P P I N G S O F C H O I C E

2 rice cakes

2 slices deli turkey

1 slice cheddar cheese

mustard

Everything but the Bagel Seasoning

1. Place the rice cake on a clean paper plate.

2. Top with turkey, cheese, and mustard.

3. Sprinkle Everything but the Bagel Seasoning on top and enjoy!

T O O L S :

P A P E R P L A T E


39

40

Cooking 101COLLEGE

chicken sandwichB U F F A L O

Ingredients:

Directions:

½ cup rotisserie chicken, shredded

1 tablespoon buffalo wing sauce

1 tablespoon ranch dressing

1 sandwich thin or 2 slices of your favorite bread Optional:

1 tablespoon pickled jalapeños

red onion, sliced

1. Place the chicken and wing sauce in a microwave-safe bowl. Cover with

a paper towel.

2. Microwave for 30 seconds, or until warmed through. Carefully remove

with a pot holder.

3. Place the chicken mixture on top of your bread. Top with ranch and

optional toppings.

T O O L S :

B O W L - P A P E R T O W E L - S P O O N

M I C R O W A V E - P O T H O L D E R

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42

Cooking 101COLLEGE

wrapS A N D W I C H

Ingredients:

Directions:

C H I C K E N S A L A D : R O T I S S E R I E C H I C K E N , Y O G U R T , M A Y O ,

S A L T A N D P E P P E R

P E S T O T U R K E Y : P R E - M A D E P E S T O , T U R K E Y , P R O V O L O N E ,

T O M A T O E S

1 pita bread

2 slices smoked turkey

1 slice cheddar cheese

lettuce

mustard

1. Cut the pita bread in half and carefully open up the pocket.

2. Fill the pocket with turkey, cheese, lettuce, and mustard.

T O O L S :

K N I F E - P A P E R P L A T E


43

SnacksM A K E - A H E A D

44

M O V I E T H E A T R E C H O W

M I X

P R O T E I N B A L L S

P E A N U T B U T T E R

C H O C O L A T E R I C E C A K E

H I G H - P R O T E I N R A N C H

D I P

N O - B A K E G R A N O L A B A R S

45

46

Cooking 101COLLEGE

chow mixM O V I E T H E A T R E

Ingredients:

Directions:

choicesS E A S O N I N G

R A N C H D R E S S I N G S E A S O N I N G P A C K E T

B B Q S E A S O N I N G

C I N N A M O N S U G A R

T A C O S E A S O N I N G P A C K E T

2 cups pretzels

1 cup Corn Nuts

2 cups Bugles

1 cup mixed nuts Optional:

2 tablespoons butter, melted

seasoning of choice, see below

1. Pour all the ingredients into a mixing bowl. Optional Step: 2. Melt 2 tablespoons butter in the microwave. Drizzle over mixture and

sprinkle with 1 tablespoon of seasoning from below. Mix to combine.

T O O L S :

M I X I N G B O W L - S P O O N - T A B L E S P O O N

M I C R O W A V E

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48

Cooking 101COLLEGE

ballsP R O T E I N

Ingredients:

Directions:

½ cup peanut butter

½ cup honey

1 cup sweetened coconut, shredded

2 cups oatmeal

½ cup mini chocolate chips

1. Place the peanut butter and honey in a mixing bowl and stir to combine.

2. Add the rest of the ingredients, and stir to combine until a cohesive ball

is formed.

3. Wet your hands with water and shape a golf ball sized amount of mixture

into a ball. If the mixture is sticking to your hands, wet your hands again and

proceed.

4. Place the protein balls in a large Ziploc bag and store in the fridge.

T O O L S :

M I X I N G B O W L - S P O O N - L A R G E Z I P L O C B A G

F R E E Z E - D R I E D F R U I T S

D I F F E R E N T N U T S

D I F F E R E N T N U T B U T T E R S

D I F F E R E N T C H I P S

D I F F E R E N T E X T R A C T S


49

50

Cooking 101COLLEGE

chocolate rice cakeP E A N U T B U T T E R

Ingredients:

Directions:

1 rice cake

1 tablespoon peanut butter

1 tablespoon chocolate chips

1. Place the rice cake on a plate.

2. Spread with peanut butter and top with chocolate chips.

T O O L S :

P L A T E - K N I F E

O P T I O N 1 : Y O G U R T , G R A N O L A , C I N N A M O N

O P T I O N 2 : C O T T A G E C H E E S E , E V E R Y T H I N G B U T T H E

B A G E L S E A S O N I N G

O P T I O N 3 : N U T B U T T E R , F R E S H F R U I T


51

52

Cooking 101COLLEGE

ranch dipH I G H - P R O T E I N

Ingredients:

Directions:

1 cup cottage cheese

dry ranch dressing seasoning, to taste Serve With:

carrots

celery

1. Place all ingredients in a small bowl and mix to combine.

2. Serve with vegetables.

T O O L S :

S M A L L M I X I N G B O W L - S P O O N

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54

Cooking 101COLLEGE

granola barsN O - B A K E

Ingredients:

Directions:

2 ripe bananas

½ cup honey

½ cup cashew butter or peanut butter

½ teaspoon ground cinnamon

2 ½ cups rolled oats

½ cup Heath Bits

1. Place the bananas in a large mixing bowl. Stir until the bananas

become a smooth paste.

2. Add honey, cashew or peanut butter, and cinnamon. Mix to combine.

3. Add the oats and Heath Bits, and mix to combine.

4. Place the mixture in a small 8-inch foil baking dish, and spread to form

an even layer. Place in the mini fridge for 1-2 hours.

5. Using a knife, cut into granola bar shapes and serve. You can store in

an airtight container in the fridge for up to one week.

T O O L S :

L A R G E M I X I N G B O W L - S P O O N

8 - I N C H F O I L B A K I N G D I S H

55

ideasD I N N E R

56

M I C R O W A V E E N C H I L A D A S

F L A T B R E A D D I N N E R

M I C R O W A V E F R I E D R I C E

F A N C Y R A M E N

B B Q N A C H O S

S A L S A V E R D E T A C O S

M I C R O W A V E M A C A N D C H E E S E

L O A D E D P O T A T O S O U P

T O M A T O S O U P I N G R I L L E D C H E E S E

B U F F A L O C H I C K E N Q U E S A D I L L A S

B R O C C O L I C H E D D A R S T U F F E D P O T A T O

B B Q C H I C K E N S L I D E R S

C H I L I C H E E S E F R I E S

F O C A C C I A P I Z Z A

57

58

Cooking 101COLLEGE

enchiladasM I C R O W A V E

Ingredients:

Directions:

B Y A D D I N G Y O U R F A V O R I T E M E A T S , O R A D D S O M E

V E G E T A B L E S , L I K E S H R E D D E D Z U C C H I N I .

1 flour tortilla

cheddar cheese, shredded (desired amount)

rotisserie chicken, shredded (desired amount)

1 cup canned enchilada sauce, green or red Optional Toppings:

cilantro, torn

hot sauce

sour cream

1. Place about 1 cup of the enchilada sauce on a paper plate. Dip both sides of

the tortilla in the enchilada sauce.

2. Place cheddar cheese and chicken in the middle of the tortilla. Roll the

tortilla to form an enchilada and place on a microwave-safe plate, seam side

down.

3. Top with extra cheese, and microwave for 45 seconds to 1 minute. Serve with

optional items.

T O O L S :

C A N O P E N E R - T W O P A P E R P L A T E S

F O R K - M I C R O W A V E


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60

Cooking 101COLLEGE

dinnerF L A T B R E A D

Ingredients:

Directions:

1 flatbread or tortilla

tomato sauce

Italian cheese blend, shredded

pepperoni slices

toppings of choice

1. Place the flatbread on a paper plate.

2. Top with sauce, cheese, pepperoni, and toppings of choice.

3. Microwave for 45 seconds, or until cheese melts.

T O O L S :

P A P E R P L A T E - S P O O N - M I C R O W A V E

B Y A D D I N G Y O U R F A V O R I T E T O P P I N G C O M B I N A T I O N :

P I N E A P P L E A N D H A M

V E G E T A B L E S

B A C O N A N D R O T I S S E R I E C H I C K E N

P E S T O A N D T O M A T O E S


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62

Cooking 101COLLEGE

fried riceM I C R O W A V E

Ingredients:

Directions:

1 bag frozen brown or white rice (you can find this in almost every grocery store)

cooking spray

1 egg

2 slices ham, diced

¼ cup frozen mixed vegetables

¼ cup canned pineapple tidbits, drained

soy sauce, to taste


*you can find soy sauce packets for free!

1. Cook the rice to package directions. Remove from microwave with a pot holder

and set aside.

2. Spray a mug with cooking spray, and crack the egg into the mug. Microwave for

45 seconds. Stir, and microwave again for 20 seconds, or until eggs are cooked

through. Carefully remove the mug with a pot holder.

*Make sure you wash your hands thoroughly with soap and clean your work station

with a sanitizing wipe after handling raw eggs.

3. Using a knife, break the eggs up and add them to the rice. Set aside.

4. Microwave the ham and vegetables for 30 seconds, just to warm, and add to

the rice/egg mixture.

5. Add the pineapple, soy sauce, and salt and pepper, to taste and stir to

combine.

T O O L S :

P A P E R P L A T E - K N I F E - M U G

M I C R O W A V E - S A N I T I Z I N G W I P E S

C A N O P E N E R - P O T H O L D E R

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64

Cooking 101COLLEGE

ramenF A N C Y

Ingredients:

Directions:

1 cup ramen noodles Optional Additions (quantities according to your liking):

rotisserie chicken, shredded

mixed vegetables, frozen or canned

hot sauce

soy sauce

1. Cook ramen noodles according to microwave directions.

2. Stir in optional additions.

T O O L S :

M I C R O W A V E - F O R K O R S P O O N

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66

Cooking 101COLLEGE

nachosB B Q

Ingredients:

Directions:

B U F F A L O C H I C K E N : R O T I S S E R I E C H I C K E N , C H E E S E ,

B U F F A L O S A U C E , C E L E R Y , C A R R O T S

C H I L I N A C H O S : C A N N E D C H I L I , C H E E S E

2 handfuls tortilla chips


drizzle of bbq sauce

½ cup Monterey Jack or cheddar cheese, shredded Optional Toppings:

cilantro, chopped

red onion, sliced thin

1. Place the tortilla chips on a paper plate.

2. Top with rotisserie chicken, bbq sauce, and cheese.

3. Microwave for 45 seconds to 1 minute, or until the cheese is melted.

4. Top with optional toppings.

T O O L S :

P A P E R P L A T E - M I C R O W A V E - K N I F E


67

68

Cooking 101COLLEGE

tacosS A L S A V E R D E

Ingredients:

Directions:


¼ cup salsa verde

2 corn tortillas Optional Toppings (quantities according to your liking):

pre-made pico de gallo

cheddar cheese, shredded

avocado, diced

1. Place the rotisserie chicken and salsa verde in a microwave-safe bowl, and

mix to combine. Cover with a paper towel. Microwave for 45 seconds to warm

through. Carefully remove the bowl from the microwave using a pot holder.

2. Place your tortillas on a paper plate and microwave for 15 seconds to warm.

3. Top your tortillas with the chicken mixture, and top with optional toppings of

choice.

T O O L S :

B O W L - P A P E R T O W E L - P A P E R P L A T E

M I C R O W A V E - C U T T I N G B O A R D

K N I F E - P O T H O L D E R

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70

Cooking 101COLLEGE

mac & cheeseM I C R O W A V E

Ingredients:

Directions:

A D D C O O K E D B A C O N , R O T I S S E R I E C H I C K E N , O R

V E G E T A B L E S

1 cup dry macaroni noodles

2 cups water

1 ½ cups cheddar cheese, shredded


1. Place the macaroni noodles and water in a large microwave-safe bowl.

2. Microwave the noodles, in 2 minute intervals, for 8 minutes total, stirring in

between (use a pot holder to remove from the microwave).

3. Carefully remove noodles from the microwave (it will be very hot, so use pot

holders or a kitchen towel).

*If there is a lot of water left in the bowl you can drain slightly, but you will

want some water to make your mac and cheese creamy.

4. Stir in the cheddar cheese and salt and pepper, to taste, until the cheese

melts completely.

T O O L S :

L A R G E M I C R O W A V E - S A F E B O W L

M I C R O W A V E - P O T H O L D E R S O R T O W E L

S P O O N


71

72

Cooking 101COLLEGE

potato soupL O A D E D

Ingredients:

Directions:

1 cup frozen mashed potatoes

¼ cup water, or more for a thinner soup

pre-cooked bacon, (desired amount)

cheddar cheese, shredded, (desired amount)

green onion, cut with scissors, (desired amount)

1. Place the mashed potatoes and water in a large microwave-safe bowl.

2. Add the water and microwave for 1-2 minutes, or until warmed through.

Carefully remove from the microwave using a pot holder.

3. Microwave the pre-cooked bacon on a paper plate to warm through.

Carefully remove and cut with your scissors.

4. Top the soup with bacon, cheese, and green onions.

T O O L S :

L A R G E M I C R O W A V E - S A F E B O W L

M I C R O W A V E - P A P E R P L A T E

S C I S S O R S - S P O O N - P O T H O L D E R

73

74

Cooking 101COLLEGE

in grilled cheeseT O M A T O S O U P

Ingredients:

Directions:

U S E A N Y S O U P Y O U L I K E , A N D S E R V E I T I N A

B R E A D B O W L !

1 large roll or bread bowl

½ cup cheddar cheese, shredded

1 jar good quality tomato pasta sauce, or 1 can tomato soup

fresh basil, cut with scissors

1. Place the large roll on a paper plate. Cut the top off of the bread and scoop

out the middle with your hands to create a bowl. Fill the bowl with ½ cup

cheddar cheese. Microwave for 20 seconds.

2. Place desired amount of pasta sauce in a large microwave-safe bowl, cover

with a paper towel and microwave for 30 seconds, or until the soup is warm.

3. Carefully place the tomato soup in your bread bowl, and top with fresh basil.

T O O L S :

L A R G E M I C R O W A V E - S A F E B O W L - K N I F E

M I C R O W A V E - P A P E R P L A T E - P A P E R T O W E L

S C I S S O R S - S P O O N - P O T H O L D E R


75

76

Cooking 101COLLEGE

chicken quesadillasB U F F A L O

Ingredients:

Directions:

B B Q C H I C K E N : R O T I S S E R I E C H I C K E N , C H E E S E ,

B B Q S A U C E

P I Z Z A : T O R T I L L A , P E P P E R O N I , C H E E S E , T O P P I N G S

O F C H O I C E

1 flour tortilla

¼ cup Monterey Jack cheese, shredded

drizzle of Frank's Red Hot Buffalo Sauce

¼ cup rotisserie chicken, shredded Optional:

carrots

celery

1. Place the tortilla on a paper plate.

2. Top with cheese, hot sauce, and rotisserie chicken.

3. Microwave for 20-30 seconds, or until cheese is melted.

4. Fold over the tortilla to form a quesadilla, and serve with carrots and celery.

T O O L S :

M I C R O W A V E - P A P E R P L A T E


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78

Cooking 101COLLEGE

burrito bowlsC H I C K E N

Ingredients:

Directions:

1 bag frozen rice (you can find this in most major grocery stores)

¼ cup rotisserie chicken, shredded

¼ cup canned pinto beans, rinsed and drained


pre-made pico de gallo, (desired amount) Optional:

cilantro, torn

1. Microwave the rice according to package directions. Place the rice in a

serving bowl.

2. Place the chicken and beans in a separate bowl, and microwave for 45

seconds to warm through. Carefully remove with a pot holder.

3. Top the rice with the chicken and beans, and then top with cheese, pico de

gallo, and cilantro.

T O O L S :

C A N O P E N E R - 2 M I C R O W A V E - S A F E B O W L S

M I C R O W A V E - P A P E R P L A T E - P O T H O L D E R

79

80

Cooking 101COLLEGE

stuffed potatoB R O C C O L I C H E D D A R

Ingredients:

Directions:

B U F F A L O C H I C K E N : R O T I S S E R I E C H I C K E N ,

B U F F A L O S A U C E , C H E E S E

B B Q C H I C K E N : R O T I S S E R I E C H I C K E N , B B Q S A U C E ,

C H E E S E

P I Z Z A : P E P P E R O N I , S A U C E , C H E E S E

1 russet potato, washed

½ cup frozen broccoli

Velveeta cheese or cheddar cheese, shredded, (desired amount)


1. Poke holes in your potato around the whole surface area and microwave for

7-10 minutes, or until the potato is cooked through. Carefully remove from the

microwave with a pot holder.

2. Place the broccoli and cheese (your desired quantity) in a small bowl, and

microwave for 30 seconds, or until the cheese is melted and broccoli is hot.

3. Cut the potato in half (holding with a potholder) and top with the cheese

and broccoli mixture.

4. Season with salt and pepper.

T O O L S :

K N I F E - M I C R O W A V E - P A P E R P L A T E

H O T P A D - M I C R O W A V E - S A F E B O W L

P O T H O L D E R


81

82

Cooking 101COLLEGE

slidersB B Q C H I C K E N

Ingredients:

Directions:

B U F F A L O C H I C K E N : R O T I S S E R I E C H I C K E N , C H E E S E ,

B U F F A L O S A U C E

T H A I C H I C K E N : R O T I S S E R I E C H I C K E N , C U C U M B E R ,

C A R R O T , C I L A N T R O , P E A N U T S A T A Y S A U C E

1 cup rotisserie chicken, shredded

1/4 cup BBQ sauce

Hawaiian rolls


coleslaw salad packet, (desired amount)

1. Place the chicken in a microwave safe bowl. Microwave for 30 seconds or

until warmed through. Carefully remove the bowl using a pot holder. Mix with

BBQ sauce.

2. Toss the coleslaw mix in a mixing bowl.

3. Cut the rolls in half and top with cheese. Top with BBQ chicken mixture and

coleslaw.

T O O L S :

M I X I N G B O W L - K N I F E - C U T T I N G B O A R D

M I C R O W A V E - P A P E R P L A T E - P O T H O L D E R



83

84

Cooking 101COLLEGE

friesC H I L I C H E E S E

Ingredients:

Directions:

1 can chili, desired amount

1 bag frozen fries, desired amount

cheddar cheese, shredded, desired amount

sour cream, desired amount

1. Place the chili in a microwave-safe bowl. Cover the bowl with a paper towel

to prevent splatter.

2. Microwave for 1 minute or until hot. Using a pot holder remove the chili from

the microwave.

3. Place your fries on a paper plate. Microwave for 45 seconds or until hot.

Remove from the microwave and top with desired amounts of hot chili,

cheddar cheese, and sour cream.

T O O L S :

C A N O P E N E R - M I C R O W A V E - P O T H O L D E R

P A P E R P L A T E - P A P E R T O W E L


85

86

Cooking 101COLLEGE

pizzaF O C A C C I A

Ingredients:

Directions:

1 focaccia bread or other bread of choice

Toppings (desired amounts):

arugula

mozzarella, sliced

cherry tomatoes, sliced

balsamic glaze (you can find this in most major grocery stores)

olive oil

salt and pepper

1. Cut the focaccia bread into 4 x 4 pieces or large squares.

2. Top with arugula, mozzarella, and tomatoes (desired amounts).

3. Drizzle with balsamic glaze and olive oil. Season with salt and pepper.

T O O L S :

C U T T I N G B O A R D - K N I F E - P A P E R P L A T E

87

dessertsE A S Y

88

B R O W N I E I N A M U G

C O B B L E R I N A M U G

C H O C O L A T E C A R A M E L

P U D D I N G

E A S Y M I N T I C E C R E A M

E A S Y S T R A W B E R R Y

S H O R T C A K E S

C U P C A K E I N A M U G

89

90

Cooking 101COLLEGE

in a mugB R O W N I E

Ingredients:

Directions:

1 box brownie mixegg, according to package directionsoil, according to package directionswater, according to package directions

1. In a large mixing bowl, prepare the batter according to the brownie boxdirections. *Make sure you wash your hands thoroughly with soap and clean yourworkstation with a sanitizing wipe after handling raw eggs. 2. Place ¼ cup batter into your mug. 3. Microwave for 20-30 seconds, or until it isn’t runny. Carefully removewith a pot holder. *Invite your friends over to enjoy the rest of the batter!

T O O L S :M I X I N G B O W L - S P O O N - M U G

S A N I T I Z I N G W I P E S - M I C R O W A V EP O T H O L D E R S

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92

Cooking 101COLLEGE

in a mugC O B B L E R

Ingredients:

Directions:

1 cup canned peaches, drained slightlyground cinnamon, to taste¼ cup yellow cake mix3 tablespoons butter, sliced thin Optional:vanilla ice cream

1. Place the peaches with some of the juice in a mug. Sprinkle withcinnamon and yellow cake mix. Stir slightly. 2. Place the butter on top of the cake mix and microwave for 30 secondsor until the cake is fluffy. Carefully remove with a pot holder. 3. Top with optional vanilla ice cream.

T O O L S :C A N O P E N E R - K N I F E - M U GM I C R O W A V E - P O T H O L D E R

F I L L I N G S

C H E R R Y P I E F I L L I N G , A P P L E P I E F I L L I N G ,P U M P K I N P I E F I L L I N G

C A K E M I X :

W H I T E C A K E M I X , C H O C O L A T E C A K E M I X , S P I C E C A K E M I X


93

94

Cooking 101COLLEGE

puddingC H O C O L A T E C A R A M E L

Ingredients:

Directions:

1 cup Greek yogurt1 teaspoon cocoa powder 1 tablespoon caramel syrupstrawberries, sliced

1. Place the yogurt, cocoa powder, and caramel syrup in a small bowl andmix together. 2. You can top with extra caramel sauce, if desired. 3. Serve with sliced strawberries.

T O O L S :S M A L L B O W L - S P O O N - K N I F E

C U T T I N G B O A R D

95

96

Cooking 101COLLEGE

mint ice creamE A S Y

Ingredients:

Directions:

1 (9 oz) container So Delicious CocoWhip or Cool Whip6 drops green food coloring, optional6 mint Oreo cookies, roughly chopped 2 tablespoons chocolate chips ½ teaspoon mint extract

`1. Combine everything together in a mixing bowl. 2. Transfer back into the So Delicious Coco Whip or Cool Whip containerand freeze for 1 hour. 3. Scoop out desired amount and enjoy!

T O O L S :M I X I N G B O W L - C U T T I N G B O A R D

K N I F E - S P O O N

K E E P T H E B A S E T H E S A M E A N D C H A N G E

T H E F I L L I N G S !

P E A N U T B U T T E R , C H O C O L A T E C H I P S ,C A R A M E L S A U C E , S T R A W B E R R Y S A U C E ,

S P R I N K L E S , C A N D Y O F C H O I C E


97

98

Cooking 101COLLEGE

strawberry shortcakesE A S Y

Ingredients:

Directions:

pre-made shortcakes (you can buy these in the bakery section at the grocery store)1 cup strawberries, sliced1 tablespoon granulated sugarwhipped cream or cool whip

`1. Slice the shortcakes in half. 2. Mix strawberries and sugar together in a small bowl and let sit for 5 minutes. 3. Top the shortcakes with the strawberries and whipped cream or cool whip.

T O O L S :K N I F E - C U T T I N G B O A R D - B O W L - P L A T E

R E P L A C E T H E S T R A W B E R R I E S W I T H O N E O F

T H E F O L L O W I N G :

P E A C H E S , B A N A N A S , R A S P B E R R I E S ,B L U E B E R R I E S , B L A C K B E R R I E S


99

100

Cooking 101COLLEGE

in a mugC U P C A K E

Ingredients:

Directions:

3 tablespoons chocolate cake mix2 tablespoons watercooking spraycanned chocolate frosting

`1. Combine the chocolate cake mix and water in a small bowl. 2. Spray a mug with cooking spray and transfer the cake batter to the mug.Microwave for 1 minute. Carefully remove with a pot holder. 3. Place desired amount of frosting in a sandwich bag, remove the air, and seal.Cut the corner off of the bag (a small slit) and pipe the frosting on top of thecupcake.

T O O L S :B O W L - S P O O N - M U G

P O T H O L D E R - S M A L L S A N D W I C H B A GS C I S S O R S

U S E D I F F E R E N T C A K E M I X E S A N D

F R O S T I N G S :

V A N I L L A , F U N F E T T I , S P I C E C A K E , R E D V E L V E T ,C A R R O T C A K E , L E M O N , S T R A W B E R R Y


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copy of intro college cookbook · 2020. 4. 23. · b a s i c i t e m s t o s t o c k y o u r p a n...

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