Smart Cooking by Loretta Musawwir

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Loretta MusawwirAmerican InterContinental
UniversitySmart Cooking
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Maintain a healthy weight throughout life.
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Basic ingredients for a healthy kitchen

• Beans Black, pinto, kidney, chickpeas, lentils,
  refried
• Rice Brown Long grain, rice-mixes
• Pasta, whole-wheat, spaghetti, fettuccini, penne,
  bowtie ramen
• Onions, garlic, herbs and spices
• Canned tomatoes deiced whole seasoned sun-died,
• sauce salsa noodles
• Other grains bread crumbs
• Vegetables and fruits
• 100 vegetable and fruit juices
• Oils Olive, canola, peanut and nonfat cooking
  spray
• Meats chicken breast, ground turkey breast,
• extra lean hamburger.

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quick tips and speedy Dinners.
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Timesavers simple shortcuts
Recipe Summary Recipe Summary
Preparation Time  25 minutes
Number of Servings  4
Cups of Rice and Vegetables Per Person  1.00

• Ingredients
• 1/3 cup orange juice
• 1 Tbsp low-sodium soy sauce
• 1 Tbsp Schezuan sauce
• 2 tsp cornstarch
• 1 Tbsp canola oil
• 1 lb boneless chicken breast, cut into 1 inch
  cubes
• 2 cups of frozen broccoli florets
• 1 6-oz package of frozen snow peas
• 2 cups of cooked brown rice
• 1 Tbsp sesame seeds (optional)

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1 bag equal 5 nights

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Heres my SmoothieTropical
Recipe

• Ingredients
• 1/2 ripe mango, peeled and seeded
• 1/2 ripe papaya, peeled and seeded
• 1 ripe banana
• 1/4 cup freshly squeezed orange juice
• 1/2 cup skim milk
• 1/4 cup nonfat yogurt
• 1 teaspoon good honey
• 2 cups ice
• Directions
• In a blender, combine the mango, papaya, banana,
  orange juice, milk, yogurt, honey, and ice. Blend
  until smooth

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Breakfast Enchilada

• Ingredients
• For the Red Sauce
• 2 tablespoons vegetable oil
• 1/2 cup diced onion
• Salt
• 2 cloves garlic, crushed
• 1 teaspoon ground cumin
• 2 tablespoons tomato paste
• 10 Roma tomatoes, seeded and chopped (about 3
  cups)
• 1 cup chicken broth
• For the turkey sausage
• 1 pound ground turkey
• 1 clove garlic, minced
• 1 jalapeno, seeded and minced
• 3 tablespoons light brown sugar
• 1 teaspoon red pepper flakes
• 1 teaspoon salt
• 1 teaspoon chopped fresh sage leaves
• 1 teaspoon chopped fresh thyme leaves

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sweet classics made simple OREO Triple Layer
Chocolate Pie

• Prep Time 25 min
• Total Time 4 hr 25 min
• Makes 10 servings
• What You Need
• 32 OREO Cookies, divided (about 3/4 of 1 lb. 2
  oz. bag) 1/4 cup butter or margarine, melted 2
  pkg. (3.9 oz. each) JELL-O Chocolate Instant
  Pudding 2 cups cold milk 1 tub (8 oz.) COOL WHIP
  Whipped Topping, thawed, divided
• Make It!
• Finely crush 24 cookies mix with butter. Press
  onto bottom and up side of 9-inch pie plate.
• Beat pudding mixes and milk with whisk 2 min.
• Spoon 1-1/2 cups pudding into crust. Stir half
  the COOL WHIP into remaining pudding spread over
  pudding layer in crust. Chop remaining cookies
  stir into remaining COOL WHIP. Spread over pie.

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In Conclusion start the day off right, keep in
mind that eating healthy is only part of the
recipe for staying well. Try to spend at least 30
minutes on 5 or more days per week being
physically active, walking, swimming, gardening
even dancing counts.
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Reference
(n.d.). Retrieved June 06/16, 2011, from
www.goodhousekeeping.com. (n.d.). Retrieved June
6, 2011, from library.thinkquest.org/10320/History
.htm. (n.d.). Retrieved June 16, 2011, from
http//simpledessertrecipes.net/. Stay Health.
(n.d.). Retrieved 6 16, 2011, from
http//www.cancer.org/.
(n.d.). Retrieved June 22, 2011, from
http//www.foodnetwork.com/recipes/ina-garten/trop
ical-smoothie-recipe/index.html.
(n.d.). Retrieved June 22, 2011, from
http//www.foodnetwork.com/recipes/sunny-anderson/
breakfast- enchiladas-with-red-sauce-recipe/index
.html.