2009Oklahoma Cooperative Extension Service1 Healthy Living A-Z One-Dish Meals Name:Title:County:

2009Oklahoma Cooperative Extension Service2 Today you will learn: Types of one-dish meals Types of one-dish meals Guidelines for preparing quick meals Guidelines for preparing quick meals Benefits of one-dish meals Benefits of one-dish meals Equipment for one-dish meals Equipment for one-dish meals Appliances for one-dish meals Appliances for one-dish meals Making one-dish meals nutritious Making one-dish meals nutritious How to keep one-dish meals safe How to keep one-dish meals safe

2009Oklahoma Cooperative Extension Service3 Types of one-dish meals Stews & Soups Stews & Soups Stir-fry Stir-fry Casseroles Casseroles Salads Salads Pizza Pizza Pasta Pasta Sandwiches Sandwiches Skillet meals Skillet meals

2009Oklahoma Cooperative Extension Service4 Guidelines for preparation Gather all ingredients before you begin cooking

2009Oklahoma Cooperative Extension Service5 Limit equipment used Use one mixing bowl, measuring cup Use one mixing bowl, measuring cup Measure dry ingredients Measure dry ingredients Then measure liquid Then measure liquid Use bowl to mix more than one thing Use bowl to mix more than one thing Keep food safety in mind Keep food safety in mind

2009Oklahoma Cooperative Extension Service6 Well-stocked cupboard Canned goods Canned goods Packaged mixes Packaged mixes Other versatile staples Other versatile staples Pastas Pastas Onions Onions Dried herbs & spices Dried herbs & spices Basic convenience foods Basic convenience foods

2009Oklahoma Cooperative Extension Service7 Guidelines for preparation Plan meals for several days or weeks Plan meals for several days or weeks Arrange kitchen to save time in preparation, serving & clean-up Arrange kitchen to save time in preparation, serving & clean-up

2009Oklahoma Cooperative Extension Service8 Guidelines for preparation Look for ways to “dovetail” preparation such as: Look for ways to “dovetail” preparation such as: Chopping celery while rice cooks Chopping celery while rice cooks Preparing sauce while pasta cooks Preparing sauce while pasta cooks Cleaning as you go Cleaning as you go

2009Oklahoma Cooperative Extension Service9 Benefits Preparation is simple Clean-up is fast & easy Way to use left- & planned-overs Be sure they are safe first

2009Oklahoma Cooperative Extension Service10 Benefits Easy to plan ahead Easy to plan ahead Many can be frozen Many can be frozen Meets nutritional needs of family Meets nutritional needs of family Easy to make substitutions or add seasonings to your taste Easy to make substitutions or add seasonings to your taste

2009Oklahoma Cooperative Extension Service11 Equipment for one-dish meals Dutch oven Dutch oven Soup kettle Soup kettle Pressure cooker Pressure cooker Frying pan Frying pan Saucepan Saucepan Casserole dish Casserole dish Pizza pan Pizza pan Slow cooker Slow cooker

2009Oklahoma Cooperative Extension Service12 Appliances for one-dish meals Range top Range top Electric skillet Electric skillet Slow cooker Slow cooker Wok Wok Convection oven Convection oven Conventional oven Conventional oven Microwave oven Microwave oven

2009Oklahoma Cooperative Extension Service13 Cooking safely Wash hands, cutting boards, dishes and utensils after contact with meat, poultry or seafood in hot soapy water Wash hands, cutting boards, dishes and utensils after contact with meat, poultry or seafood in hot soapy water Separate meat, poultry or seafood from other foods in your grocery cart & refrigerator Separate meat, poultry or seafood from other foods in your grocery cart & refrigerator

2009Oklahoma Cooperative Extension Service14 Cooking safely Do not partially cook food & then finish later Do not partially cook food & then finish later Use a food thermometer to heat food to a safe internal temperature Use a food thermometer to heat food to a safe internal temperature

2009Oklahoma Cooperative Extension Service15 Grains & Pastas 3 cups, cooked Vegetables 2 cups Protein 4 to 12 ounces Sauces 2 cups Toppings Cooking by the One-dish Meal Pyramid (4 servings)

2009Oklahoma Cooperative Extension Service16 Choose a carbohydrate Add to the dinner Add to the dinner Serve the rest of the dinner over the carbohydrate Serve the rest of the dinner over the carbohydrate Many choices exist Many choices exist

2009Oklahoma Cooperative Extension Service17 Choose a vegetable Add at least ½ cup per serving of meal Add at least ½ cup per serving of meal Choose from fresh, canned, frozen, dried Choose from fresh, canned, frozen, dried Go for contrasts Go for contrasts

2009Oklahoma Cooperative Extension Service18 Choose a protein Choose meat Choose meat Choose beans Choose beans Choose ½ meat & ½ beans Choose ½ meat & ½ beans Eggs Eggs Cheese Cheese

2009Oklahoma Cooperative Extension Service19 Choose a sauce Tomato-based Sauce Tomato-based Sauce 2 cups canned tomatoes OR 2 cups canned tomatoes OR 2 cups prepared spaghetti sauce OR 2 cups prepared spaghetti sauce OR 1 small can tomato paste and 1½ cans water 1 small can tomato paste and 1½ cans water Cream Sauce Cream Sauce 1 can soup: cream of mushroom, celery or chicken 1 can soup: cream of mushroom, celery or chicken Make your own Make your own

2009Oklahoma Cooperative Extension Service20 Choose a cooking method Stove top Stove top Electric skillet Electric skillet Oven Oven Microwave Microwave Slow cooker Slow cooker Wok Wok

2009Oklahoma Cooperative Extension Service21 Today you have learned Types of one-dish meals Types of one-dish meals Guidelines for preparing quick meals Guidelines for preparing quick meals Benefits of one-dish meals Benefits of one-dish meals Equipment for one-dish meals Equipment for one-dish meals Appliances for one-dish meals Appliances for one-dish meals Making one-dish meals nutritious Making one-dish meals nutritious How to keep one-dish meals safe How to keep one-dish meals safe

2009Oklahoma Cooperative Extension Service22