Meat

Student Recipes – Meat, Poultry, Fish, and Vegetarianism Lab

The objective of this lab is for students to become familiar with preparation methods and flavors of foods from the meat group of MyPyramid, including meat, fish, poultry, legumes and soy products. Students will also prepare a simple garnish for their end product.

Student Lab Reading Assignments

“Grilling Basics,” BCC pp. 261-262

 “Smoking Basics,” BCC pp. 263-264

Kitchen 1       Salmon with Honey-Mustard Glaze & Rice Pilaf & Lemon Twists

Kitchen 2       White Chili & Quick Breadsticks & Baked Tortilla Strips

Kitchen 3       Orange Teriyaki Beef with Noodles & Fresh Salsa with Tortilla Chips & Carrot Curls

Kitchen 4       Shrimp Fettuccine & Fruit Kabobs & Fruit Dip

Kitchen 5       Tilapia Baked in Macadamia Nuts

& Chocolate Pudding Cake with Vanilla Ice Cream & Orange Citrus              Spirals

Kitchen 6       Tofu Tortilla Casserole & Green Onion Garnish

Kitchen 7       Glazed Baked Pork Chops & Herbed Mashed Potatoes & Celery Fans

Kitchen 8       Salmon with Honey Mustard Glaze and Rice and Lemon Twists

Kitchen 9       White Chili and Quick Breadsticks and Baked Tortilla Clips

Kitchen 10     Tilapia Baked in Macadamia Nuts and Chocolate Pudding Cake with Vanilla Ice Cream and Orange Citrus Spirals

Kitchen 11     Glazed Baked Pork Chops and Herb Mashed Potatoes and Celery Fans

Glazed Pork Chops

6 pork chops

2/3 cup brown sugar

½  teaspoon pepper

2 teaspoons salt

2 teaspoons dry mustard

2 teaspoons paprika

2 teaspoons sage

2 Tablespoons water

1.         Place pork chops in 9x13 pan.

2.         Mix remaining ingredients, adding more water if necessary to make a glaze that is thin enough to pour.  Pour over pork chops.

3.         Bake at 350º, uncovered, for 45-50 minutes, or until meat tests done.   Check at 20 minutes to see if the meat is properly cooked.  Check every 5 minutes thereafter.  Cooking time will vary based on the thickness of the meat, the pan you are using, and how closely you place the pieces together in the pan.  Use a meat thermometer to test internal temperature (160˚).

Herbed Mashed Potatoes  (Serves 8)

8 medium potatoes (about 3 lbs)

½ to ¾ cup milk

5 Tablespoons margarine, softened

1 package Ranch Dressing Mix

  

1.         Peel and cube potatoes.

2.         Place in 2-qt saucepan and add enough water to just cover potatoes.

3.         Heat to boiling. Reduce heat . Cover and simmer 20-30 minutes, or until potatoes are tender when pierced with a fork.

4.         Drain. Shake pan with potatoes over low heat to dry potatoes. This helps potatoes be fluffier.

5.         Mash potatoes in pan with potato masher or hand mixer.

6.         Add milk in small amounts, mashing after each addition, until potatoes reach desired consistency. Add margarine and Ranch Dressing Mix.

7.         Mash until fluffy.

  

Tofu Tortilla Casserole  (Makes 6 servings)

1 tablespoon plus 2 teaspoons olive oil

1/2 cup chopped onion
2 garlic cloves, minced
2 cups low-fat cottage cheese
14 ounces firm tofu, divided
2 (15 oz.) cans crushed tomatoes
2 tablespoons chopped cilantro
2 teaspoons chili powder
1 1/2 teaspoons ground cumin
1/2 teaspoon salt

6 (6-inch) corn tortillas, cut into 6 wedges
2 cups shredded Cheddar cheese
1/2 cup sliced green onions
10 black olives, sliced

To prepare sauce:

1.         Cut off 2 oz of tofu and cube for students to taste. Put a toothpick in each cube of tofu.  Crumble the remaining 12 oz. into marble-sized pieces and set aside.

2.         In a medium saucepan, heat oil.

3.         Stir in onion and garlic and cook for 1 minute.

4.         Add tomatoes, cilantro, chili powder, cumin and salt.

5.         Bring to a boil, stirring occasionally. Reduce heat; simmer (uncovered) 10 minutes.  The simmering will reduce the sauce to the consistency of pudding.

To prepare casserole:

7.         Preheat oven to 350 degrees F.

8.         Spray a 13 x 9 x 2-inch casserole with nonstick cooking spray.

9.         Spread 1 cup sauce in bottom of casserole.

10.       Layer with half the tortillas, then sauce, then the cottage cheese and tofu, Cheddar cheese and green onions.

11.       Repeat the layers; top with Cheddar cheese and olives.

12.       Bake until lightly browned and cheese is bubbly, about 30 minutes.

13.       Serve cubed tofu in bowl for students to taste.

Orange Teriyaki Beef with Noodles (adapted from BCC)

1 lb. beef boneless sirloin, cut across the grain into thin strips (like sticks of gum)

2 cans (14.5 oz each) or 3 ¾ cups beef broth (3 ¾ tsp. beef bouillon PLUS 3 ¾ cups water), divided

3 tablespoons cornstarch

¼ cup soy sauce

¼ cup brown sugar

1 clove garlic, minced

1/8 teaspoon powdered ginger

¼ cup orange marmalade

3 cups snap pea pods (cut into ½ inch segments)

6 oz. uncooked extra thin spaghetti noodles

1.         Spray 12 inch skillet with cooking spray.  Cook beef in skillet over medium-high heat 2 to 4 minutes, stirring occasionally, until brown.  Remove beef from skillet; keep warm.

2.         Mix cornstarch with ½ cup of beef broth. Set aside to thicken sauce later in recipe.         

3.         In same skillet as used to cook meat, mix remaining broth, soy sauce, brown sugar, garlic, ginger, and marmalade. Heat to boiling. Stir in noodles; reduce heat to medium.  Cover and cook about 5 to 10 minutes or until noodles are tender.

4.         Stir in snap pea pods, broth/cornstarch mixture, and beef.  Cook uncovered 2 to 3 minutes, or until sauce is slightly thickened.

Chocolate Pudding Cake

Cake                                                  

1 1/2 C. flour            

1 C. plus 2 Tbsp. granulated sugar

1 Tbsp. baking powder

3/4 tsp. salt               

¼ C. cocoa               

3/4 C. milk

1 1/2 tsps. vanilla    

¼ C. margarine, melted                  

3/4 C. chopped pecans

Pudding

¾ c. granulated sugar

¾ c. light brown sugar

3 Tbsp. cocoa

½ c. boiling water

Serve with: ice cream 

1.         Grease the pan with shortening.  Sift together flour, sugar, baking powder, salt and c            ocoa.

2.         Add milk, vanilla, melted margarine and chopped pecans.  Stir to mix.

3.         Pour into a well greased 9 x 13” rectangular baking pan.

4.         Combine pudding ingredients.  This mixture will be very runny.  Pour over the top of the cake.

5.         Bake at 350° for approximately 45 minutes. Cake top should be “browned”, but don’t let the edges burn.

6.         Let stand 10 minutes.

7.         Cut squares, then spoon into bowls. 

8.         Serve hot with ice cream.  You will use ½ box of BYU Vanilla ice cream.

Fresh Salsa

1 can black beans, rinsed and drained

1 can corn, drained

2 avocados, chopped

2 green onions, sliced (use white and green)

1-2 tablespoons chopped cilantro

2 tomatoes, seeded and chopped

1 package dry Italian salad dressing mix

ingredients to prepare dressing mix

tortilla chips

1.         Combine beans, corn, avocados, onions, cilantro and tomatoes in a bowl.

2.         Prepare Italian salad dressing according to directions on package.

3.         Pour dressing over salsa ingredients. Serve with tortilla chips.

Tilapia Baked in Macadamia Nuts

1 lb. tilapia, cut into 4-oz. fillets. (1” thick)

1 cup roasted, no-salt macadamia nuts, finely chopped (as big as sesame seeds)

2 eggs, lightly beaten with 2 Tbsp. water

¼ tsp. cayenne pepper

½ teaspoon lemon pepper

1 teaspoon garlic herb seasoning

1 teaspoon Mrs. Dash

1/4 teaspoon salt

4 Tbsp. melted butter

flour for breading

           

1.         Preheat oven to 375°.  Grease a cookie sheet, or line it with parchment.

2.         Dredge halibut or tilapia fillets in flour, shaking off the excess.

3.         Add cayenne pepper to eggs, and dip each fillet in the egg mixture.

4.         Chop the macadamia nuts and mix in the lemon pepper, garlic herb seasoning, Mrs. Dash seasoning, and salt.  Cut the fish into enough pieces so that everyone in class will get a sample.

5.         Roll the fish pieces in chopped macadamia nut mixture.   Press the nuts down, then place on prepared cookie sheet.

6.         Pour 1 Tbsp. melted butter over each fillet, and bake for 5 to10 minutes, or until fish is just done.  (Test the center -- It will flake with a fork and will appear opaque.)

7.         Let stand for a few minutes to finish cooking, and to reabsorb the juices.

Rice Pilaf

2 tablespoons butter or margarine

½ cup chopped onion

2 cups long-grain rice

½  teaspoon dried rosemary leaves

½  teaspoon dried rubbed sage leaves

½  teaspoon dried thyme leaves

4 cups chicken broth

1.         In a 3-qt saucepan, melt butter over medium heat. Cook onion in butter about 3 minutes, stirring occasionally, or until tender.

2.         Stir in rice and herbs. Cook 5 minutes, stirring once or twice. Stir in broth.

3.         Heat to boiling, stirring once or twice. Reduce heat to low. Cover and simmer 20 minutes. Do not remove lid and do not stir during cooking. Remove from heat. Let stand covered 5 minutes. Fluff with fork before serving.

Salmon with Honey Mustard Glaze (adapted from BCC)

1 lb salmon filet

Marinade:

1 tablespoon packed brown sugar

1 tablespoon margarine, melted

1 tablespoon vegetable oil

1 tablespoon honey

1 tablespoon soy sauce

1 tablespoon prepared mustard

1 clove garlic, crushed 

1.         Mix marinade ingredients in a small bowl.

2.         Place salmon, skin side down, in a shallow baking dish or use the bag that the salmon came in to do the marinating.

3.         Pour marinade over salmon. Cover and refrigerate 30 minutes.

4.         Set oven control to broil.

5.         Remove salmon from marinade.  Reserve the marinade.   Place salmon, skin side down, on rack in broiler pan.

6.         Broil with top 4-6 inches from heat.  After the first 5 minutes of broiling, brush again with marinade.  Discard remaining marinade.

7.         Broil for a total cook time of 10-15 minutes, or until salmon flakes easily with a fork and becomes opaque at its thickest point. 

  

White Chili (adapted from BCC)

3 Chicken Breasts (12 ounces)

4 cups of liquid from cooking chicken

1 tablespoon vegetable oil

2 onions, chopped (1 cup)

2 garlic cloves, finely chopped

2 tablespoons chopped fresh cilantro

2 tablespoons lime juice

1 teaspoon ground cumin

½ teaspoon dried oregano

¼ teaspoon salt

1 tablespoon chicken bouillon granules

1 can whole kernel corn, drained

1 can great northern beans, drained

1 can butter beans, drained

toppings: 1 1/4 cups shredded cheddar cheese, 1/2 cup sour cream, 1 diced tomatoes

1.         Place chicken in saucepan and cover with enough water to be one inch above chicken.

2.         Put on high heat to boil. Reduce heat and simmer 5 minutes.

3.         Remove from heat and cover for 20 minutes.

4.         Reserve 4 cups of liquid from cooking chicken.

5.         Shred chicken for soup.

6.         Heat oil over medium heat. Cook onions and garlic, stirring occasionally, until tender.

7.         Add liquid from chicken and remaining ingredients except chicken.

8.         Heat to boiling: reduce heat. Simmer, uncovered, 20 minutes.

9.         Stir in chicken and simmer 5 minutes or until heated through.

Serve with tortilla strips (found at bottom of recipes) and toppings listed above.

 Quick Bread Sticks (Serves 10) This recipe uses yeast for leavening, but is rather quick to make. It makes a good pizza dough as well.

1 ¼ cup warm water

1 tablespoon yeast

2 tablespoons sugar

½ teaspoon salt

3-3 ½ cups flour

¼ cup butter or margarine, melted

garlic salt and parmesan cheese, optional

1.         Dissolve yeast in warm water.

2.         Add sugar, salt and 2 ½ cups flour. Mix to form dough.

3.         If more flour is needed, add up to 1 cup more. Mix about 3 minutes.

4.         Let dough rest for 10 minutes.

5.         Put half of melted butter or margarine in jelly roll pan.

6.         Using rolling pin or hands, flatten dough into buttered jelly roll pan.

7.         Spread remaining butter or margarine over top of dough.

8.         Using pizza cutter, cut dough into strips.

9.         Sprinkle with garlic salt and parmesan cheese, if desired.

10.       Let rest another 10 minutes.

11.       Bake at 375 degrees for 20 minutes.

12.       Cut with pizza cutter again.

Fruit Dip

1 package (8 ounce) cream cheese

½ cup sour cream

¼ cup brown sugar

¼ cup sugar

1-2 tablespoons maple syrup

1.         Using your KitchenAid mixer with the wire whip attachment, beat on high speed until smooth, about 5 minutes.  Chill and serve with fruit kabobs.

Shrimp Fettuccine (adapted from Betty Crocker)

1 bag (1 lb) frozen peas, carrots, peapods and corn (or other mixture)

9 ounces fettuccine

12 oz. shrimp, cleaned (take off the tail and scrape off the black vein under running water)

2 tablespoons vegetable oil

1  cup half-and-half

1 container (5 ounce) garlic and herb spreadable cheese

1 clove garlic, minced

¼ teaspoon salt

1.         Thaw and drain vegetables. Set aside.

2.         Get a good sized pot depending on how much pasta you are cooking. Make sure it is big enough so the water doesn't spill when it's boiling.  Fill the pot up with water.

3.         Set the stove to high.

4.         When the water starts boiling, dump the container of pasta into the pot.  Agitate it slightly with a long serving spoon.

5.         Keep your eye on it as it continues to boil and stir it just enough to prevent the pasta from sticking to the bottom every 1-2 minutes.

6.         When it's been boiling for about 7 minutes, take a piece of the pasta out and taste it.

7.         If it's too hard to bite, tastes funny when you bite it, or if you see white in the center,  it needs to cook a little longer.   When it's chewy but firm in the center, it's ready. This is referred to as al dente in Italian.

8.         Empty the entire pot of pasta into a strainer.  Shake out the excess water and then pour back into the pot.

           

Meanwhile:

9.         Clean shrimp. Remove any peel and veins. Cut each shrimp in half.

10.       Heat oil in a 12-inch skillet over medium heat. Add cleaned shrimp and garlic. Cook until shrimp begins to turn pink. Remove from pan and set aside. Keep warm.

11.       In same skillet, stir in vegetables. Cook about 7 minutes, stirring occasionally, until vegetables are tender.

12.       In a small microwave-safe bowl, mix the half-and-half, cheese spread, and salt until smooth.  Heat in microwave until mixture is warmed, checking every 30 seconds so you do not overheat the milk proteins and milk sugars.  Add this creamed mixture to the vegetables and stir to coat the vegetables.

13.       Gently add the cooked shrimp and the fettuccine. Heat through and serve.

Green Onion Garnish

3 Green Onions

Cut the fibrous roots off a small green onion and discard.  Place the onion on a cutting board.  Measure three inches up from the root (white) end and cut off the tops of  the green.  Throw away the green ends.  Measure up one inch from the root part of the onion and make several lengthwise cuts through the green part of the onion.  Make your cuts as close together as possible.  This will leave about a one inch uncut section of the white part of the onion below the cuts you just made.  Place in ice water until ready to use. The thin cuts of the green part of the onion will flair out and curl up slightly, making an attractive garnish.  When ready to serve, place on top of the

Tofu Tortilla Casserole entree and serve.

Lemon Twist

Cut the lemon crosswise into thin slices, 1/8 thick (as thick as a stick of gum). Place the slices flat on your cutting board and insert the tip of your knife in the center. Pull the knife toward the edge, cutting a slit in the slice. Twist the ends on either side of the slit in opposite directions to form a fanciful fan.

Orange Citrus Spiral
Peel a long continuous strip of orange peel around the orange.  You will use the orange part of the peel and some of the white part. Start at the stem end of the orange and finish at the blossom (navel) end.  You will use a channeling tool to remove the orange part  and some of the white part of the orange. 

Tape one end to a straw then wrap the peel around it in a spiral. Refrigerate until set. To use, remove the straw and cut away the area touched by the tape.

Give your orange to the kabob group to cut and add to their kabobs.

Fruit Kabobs
2 Red Delicious apple
1 can pineapple chunks
1 bunch red grapes
1 peeled orange, cut into bite-sized chunks (get this from the kitchen doing citrus spirals.  They will make the spirals first.)
skewers
Cut apple into chunks, leaving peel on for color. Drain pineapple juice into a bowl and place apples in juice. Put apple piece, pineapple chunk and grape alternately on skewers.

Celery Fans
1 celery stalk
Trim top and bottom off celery stalk.  Cut into 4-inch pieces about 4 inches long. Place the celery on a cutting board; starting about one inch away from one end of the celery, use a sharp knife and make several very thin lengthwise cuts through the celery, making your cuts as close together as possible.

Place in ice water until ready to use. The thin cuts of the celery will flair out and curl up slightly, making an attractive garnish.

Carrot Curls
1 Carrot
Peel the outer layer of the carrot and discard.  Using a vegetable peeler, cut slices of the length of carrot. Roll each strip and place individual curls in sections of an ice cube tray filled with ice cold water. Place in refrigerator for 2 hours. Remove from water and stretch curl and place on plate for garnish. Note: if you don’t have ice cube trays, you may secure curls with a toothpick and place in bowl of ice cold water.

Oven-Baked Tortilla Strips
6 Corn tortillas
olive oil

Cut tortillas into 3/8” – ½” strips.
Oven baked Tortilla Strips:
Brush the surface of the strips with olive oil and sprinkle with salt and pepper.  Bake at 350˚ until crisp, but not browned (5-10 minutes).  Serve on White Chili with other toppings.